Comparing Nutrients in 7 ounces Boiled Pumpkin VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Pumpkin	Valencia Oranges	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.48% 9.72g	18% 23.6g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	5.74% 2.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	63.5% 572μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	9.6% 0.13mg	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	4.47% 18μg	19.3% 77.4μg	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	10.4% 9.33mg	107% 96mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	8.16% 0.073mg	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	14% 1.13mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	2% 0.046mg	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	8.5% 59.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.02% 186g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Pumpkin vs Valencia Oranges:

• Boiled and Drained Pumpkin has 24 times more Vitamin A, 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 10.3 times more Vitamin C than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Raw Valencia Oranges have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled and Drained Pumpkin as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Pumpkin vs Valencia Oranges:

• Boiled and Drained Pumpkin has 2.5 times more Copper, 6.3 times more Iron, 3.9 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 3.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Raw Valencia Oranges have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges contain 2.5 times more Energy, 8 times more Omega 3, 2.4 times more Carbohydrate, 2.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.