Comparing Nutrients in 7 ounces Navel Oranges VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Navel Oranges	Pumpkin Flowers	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5% 6.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	NA	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	17% 67.5μg	29.3% 117μg	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	130% 117mg	61.7% 55.6mg	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% 0.3mg	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

	Navel Oranges	Pumpkin Flowers	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	NA	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	3.22% 0.26mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	6.52% 45.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	NA	11mg per day for Men 19-50 years
Water	4.6% 171g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pumpkin Flowers per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Pumpkin Flowers:

• 7 ounces of Navel Oranges have 1.6 times more Vitamin B1 and 2.1 times more Vitamin C than Pumpkin Flowers.
• While 7 oz of Raw Pumpkin Flowers contain 8.1 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Pumpkin Flowers:

• 7 oz of Raw Pumpkin Flowers contain 5.4 times more Iron, 2.2 times more Magnesium and 2.1 times more Phosphorus than Raw Navel Oranges.
• Both Navel Oranges and Pumpkin Flowers contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Raw Navel Oranges as well as Raw Pumpkin Flowers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.8 times more Carbohydrate than Pumpkin Flowers.
• Both Raw Navel Oranges as well as Raw Pumpkin Flowers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Pumpkin Flowers

What are the health benefits of Navel Oranges compared to Pumpkin Flowers?

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve skin health, and aid in digestion. Pumpkin flowers, on the other hand, are rich in vitamins A and C, as well as minerals like calcium and iron, which can support eye health, strengthen bones, and increase energy levels. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

Can I lose weight easier by eating more Navel Oranges or Pumpkin Flowers?

Both navel oranges and pumpkin flowers can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars compared to pumpkin flowers, so incorporating more pumpkin flowers into your diet may be a better option for weight loss. Additionally, pumpkin flowers are a good source of protein and various vitamins and minerals, making them a nutritious choice for overall health and weight management.

Should I eat more Navel Oranges or more Pumpkin Flowers 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. Navel oranges are a good source of vitamin C and fiber but do not provide significant protein for muscle building. Pumpkin flowers, on the other hand, are a good source of plant-based protein and can support muscle growth when included in a balanced diet. Consider incorporating a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains to support muscle development while training.

What is the environmental impact of producing Navel Oranges compared to Pumpkin Flowers?

Producing Navel Oranges generally has a higher environmental impact compared to Pumpkin Flowers. Oranges require more water, land, and resources to grow, and their production often involves more pesticides and fertilizers. Pumpkin Flowers, on the other hand, are typically easier to grow, require less water and resources, and can be more sustainable to cultivate. Choosing Pumpkin Flowers over Navel Oranges can be a more environmentally friendly option.