Comparing Nutrients in 7 ounces Oranges with Peel VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Oranges with Peel	Pumpkin Flowers	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	5% 6.5g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	61.7% 55.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	14% 139mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pumpkin Flowers per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Pumpkin Flowers:

• 7 ounces of Oranges with Peel have 2.4 times more Vitamin B1 and 2.5 times more Vitamin C than Pumpkin Flowers.
• While 7 oz of Raw Pumpkin Flowers contain 7.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pumpkin Flowers:

• 7 ounces of Oranges with Peel have 1.8 times more Calcium than Pumpkin Flowers.
• While 7 oz of Raw Pumpkin Flowers contain 1.7 times more Magnesium and 2.2 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Pumpkin Flowers contain similar levels of Iron, Potassium and Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Pumpkin Flowers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 4.2 times more Energy, 4.7 times more Carbohydrate and 1.3 times more Protein than Pumpkin Flowers.
• 7 ounces of Pumpkin Flowers provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Pumpkin Flowers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Pumpkin Flowers

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. Pumpkin flowers, on the other hand, are rich in vitamins A, C, and E, as well as minerals like potassium and magnesium. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and nutrition.

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

Both oranges with peel and pumpkin flowers can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel provide additional fiber and nutrients, while pumpkin flowers are a good source of vitamins and minerals. Including a variety of fruits and vegetables in your diet, along with regular physical activity, can help support weight loss.

Should I eat more Oranges with Peel or more Pumpkin Flowers to gain more muscles while training consistently?

Both oranges with peel and pumpkin flowers can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which can help with collagen production for muscle repair, while pumpkin flowers are rich in protein, which is essential for muscle growth. It's important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources to support muscle development. Incorporating both oranges with peel and pumpkin flowers into your diet can help provide a range of nutrients needed for optimal muscle growth.

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

Oranges with peel have a higher environmental impact compared to pumpkin flowers. The production of oranges requires more water, land, and resources, as well as the use of pesticides and fertilizers. Pumpkin flowers, on the other hand, are more sustainable to grow as they require less water and resources. Additionally, pumpkins are often grown as part of crop rotation, which can help improve soil health and reduce the need for chemical inputs.