Comparing Nutrients in 7 ounces Oranges with Peel VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pumpkin	13%	3%	84%

Macro Nutrients

	Oranges with Peel	Pumpkin	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.37% 0.006g	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	9.92% 13g	130g per day for Men 19-50 years
Sugars	NA	7.55% 5.48g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pumpkin	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.3% 0.12mg	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	7.94% 31.8μg	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	20% 18mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pumpkin	Recommended Dietary Allowance
Calcium	14% 139mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	28% 0.25mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	10.8% 0.25mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pumpkin per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Pumpkin:

• 7 ounces of Oranges with Peel have 2 times more Vitamin B1, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 7.9 times more Vitamin C than Pumpkin.
• While 7 oz of Raw Pumpkin contain 32.8 times more Vitamin A and 2.2 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Pumpkin provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Pumpkin have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3.3 times more Calcium than Pumpkin.
• While 7 oz of Raw Pumpkin contain 2.2 times more Copper, 2 times more Phosphorus, 1.7 times more Potassium and 2.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Pumpkin contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Pumpkin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.4 times more Energy, 2.4 times more Carbohydrate, 9 times more Fiber and 1.3 times more Protein than Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Raw Pumpkin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Pumpkin

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

Oranges with peel are a great source of fiber, vitamin C, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. On the other hand, pumpkin is rich in beta-carotene, fiber, and vitamin A. Both are nutritious options, but oranges with peel may offer more diverse nutrients due to their higher antioxidant content.

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

Both oranges with peel and pumpkin can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while pumpkin is rich in vitamin A and fiber. Including a variety of fruits and vegetables in your diet, along with other nutrient-dense foods, can support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

Both oranges and pumpkins are nutritious options for muscle gain, but if you are looking to specifically support muscle growth, pumpkin may be the better choice. Pumpkins are rich in vitamin A, vitamin C, potassium, and fiber, all of which are important for muscle function and recovery. Additionally, pumpkins are a good source of carbohydrates, which are essential for providing energy during workouts and supporting muscle growth. However, it's important to have a balanced diet that includes a variety of fruits and vegetables to ensure you are getting all the necessary nutrients for optimal muscle development.

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

Both oranges and pumpkins have a relatively low environmental impact compared to many other foods. Oranges require less water and land to grow compared to pumpkins, but pumpkins have a longer growing season and can be stored for longer periods of time, reducing food waste. Overall, both oranges and pumpkins are sustainable choices for the environment.