Comparing Nutrients in 7 ounces Florida Oranges VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Florida Oranges	Canned Pumpkin	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	12.3% 16g	130g per day for Men 19-50 years
Sugars	25% 18g	9.03% 6.55g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	172% 1544μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	9.26% 8.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Pumpkin	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.23% 0.18mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Pumpkin per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Canned Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Canned Pumpkin:

• 7 ounces of Florida Oranges have 4.2 times more Vitamin B1, 1.4 times more Vitamin B9 and 10.7 times more Vitamin C than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 70.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Canned Pumpkin provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Canned Pumpkin:

• 7 ounces of Florida Oranges have 1.7 times more Calcium than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 2.7 times more Copper, 15.4 times more Iron, 2.3 times more Magnesium, 6.2 times more Manganese and 2.9 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Canned Pumpkin contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.4 times more Carbohydrate and 2.8 times more Sugars than Canned Pumpkin.
• Both Florida Oranges and Canned Pumpkin offer comparable quantities of Fiber per seven ounces.
• Both Raw Florida Oranges as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.