Comparing Nutrients in 7 ounces Oranges with Peel VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Oranges with Peel	Pumpkin Leaves	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	3.56% 4.62g	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	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pumpkin Leaves	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	24.3% 22mg	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 Leaves	Recommended Dietary Allowance
Calcium	14% 139mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5% 184g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 7.9 times more Vitamin B5 and 6.5 times more Vitamin C than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 7.5 times more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Pumpkin Leaves provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.8 times more Calcium than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 2.3 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 4.7 times more Phosphorus and 2.2 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Pumpkin Leaves contain similar levels of Water per seven ounces.
• Both Raw Oranges with Peel 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 Oranges with Peel have 3.3 times more Energy and 6.7 times more Carbohydrate than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 2.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• Both Raw Oranges with Peel as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Pumpkin Leaves

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional nutrients and fiber. Pumpkin leaves, on the other hand, are rich in vitamins A, C, and K, as well as minerals like calcium and iron. Both are nutritious options, but pumpkin leaves may offer more variety in terms of vitamins and minerals.

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

Both oranges with peel and pumpkin leaves are nutritious foods that can support weight loss. Oranges with peel are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. The peel also contains antioxidants and nutrients that can aid in digestion and metabolism. Pumpkin leaves are low in calories and high in fiber, vitamins, and minerals, making them a great addition to a weight loss diet. Ultimately, incorporating a variety of fruits, vegetables, and whole foods into your diet, along with regular physical activity, is key to successful weight loss.

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

Both oranges with peel and pumpkin leaves are nutritious options for muscle building, but pumpkin leaves are a better choice due to their higher protein content. Pumpkin leaves are also rich in vitamins, minerals, and antioxidants that support muscle recovery and growth. Incorporating a variety of plant-based protein sources, such as pumpkin leaves, legumes, nuts, and seeds, along with a balanced diet and consistent training, can help you build muscle effectively.

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

Oranges with peel have a higher environmental impact compared to pumpkin leaves. The production of oranges requires more water, pesticides, and transportation resources. Pumpkin leaves, on the other hand, are a more sustainable option as they can be grown easily in many regions, require less water and pesticides, and have a lower carbon footprint. Additionally, pumpkin leaves are a nutritious and versatile plant-based food option.