Comparing Nutrients in 7 ounces Florida Oranges VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Florida Oranges	Pumpkin Leaves	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.12% 0.02g	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	3.56% 4.62g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	31.6% 0.41mg	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	18% 71.4μg	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	24.3% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	29.3% 0.26mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	30.6% 0.7mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pumpkin Leaves per 7 oz

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

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

• 7 ounces of Florida Oranges have 6 times more Vitamin B5 and 4.1 times more Vitamin C than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 8.8 times more Vitamin A, 3.2 times more Vitamin B2, 2.3 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Pumpkin Leaves provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 7 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Pumpkin Leaves contain 3.4 times more Copper, 24.7 times more Iron, 3.8 times more Magnesium, 14.8 times more Manganese, 8.7 times more Phosphorus and 2.6 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Pumpkin Leaves contain similar levels of Calcium 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 Raw Pumpkin Leaves lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 5 times more Carbohydrate than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 4.5 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• Both Raw Florida Oranges as well as Raw Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Pumpkin Leaves

What are the health benefits of Florida Oranges compared to Pumpkin Leaves?

Florida oranges are rich in vitamin C, which supports immune function and skin health. They also contain folate, potassium, and antioxidants. Pumpkin leaves, on the other hand, are high in iron, calcium, vitamin A, and fiber. Both are nutritious choices, but pumpkin leaves may offer more iron and calcium for bone health, while Florida oranges provide more vitamin C for immune support. It's beneficial to include a variety of fruits and vegetables in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Florida Oranges or Pumpkin Leaves?

Both Florida oranges and pumpkin leaves can be beneficial for weight loss due to their high fiber content and low calorie density. However, when it comes to weight loss, the key factor is creating a calorie deficit by consuming fewer calories than you burn. Therefore, it is important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and lean proteins, rather than relying solely on one specific food. Additionally, incorporating regular physical activity and staying hydrated are also important components of a successful weight loss plan.

Should I eat more Florida Oranges or more Pumpkin Leaves to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Florida Oranges and Pumpkin Leaves are nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating these plant-based protein sources into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and recovery.

What is the environmental impact of producing Florida Oranges compared to Pumpkin Leaves?

Producing Florida oranges generally has a higher environmental impact compared to pumpkin leaves. Oranges require more water, pesticides, and transportation resources, contributing to higher carbon emissions. Pumpkin leaves, on the other hand, are typically easier to grow, requiring less water and fewer resources. Choosing plant-based foods like pumpkin leaves can help reduce your environmental footprint.