Comparing Nutrients in 100 grams Canned Pumpkin VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Pumpkin	Oranges	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.041% 0.007g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.22% 8.1g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	13% 9.35g	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	7.63% 2.9g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Oranges	Recommended Dietary Allowance
Vitamin A	86.4% 778μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	4.6% 0.06mg	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	3% 12μg	7.5% 30μg	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	4.67% 4.2mg	59% 53.2mg	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	7.07% 1.06mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Oranges	Recommended Dietary Allowance
Calcium	2.6% 26mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5% 0.045mg	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	17.4% 1.4mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.48% 0.15mg	1.1% 0.025mg	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	5% 35mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Pumpkin vs Oranges:

• Canned Pumpkin no Salt has 70.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 5.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.6 times more Vitamin B1, 2.5 times more Vitamin B9 and 12.7 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Oranges have similar amounts of Vitamin B6 per 100 g.
• Both Canned Pumpkin no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Pumpkin vs Oranges:

• Canned Pumpkin no Salt has 2.4 times more Copper, 13.9 times more Iron, 2.3 times more Magnesium, 6 times more Manganese, 2.5 times more Phosphorus and 2.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Oranges have similar amounts of Potassium and Water per 100 g.
• Both Canned Pumpkin no Salt as well as Raw Oranges have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Pumpkin no Salt has 1.2 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.4 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Sugars than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Oranges have similar amounts of Protein per 100 g.
• Both Canned Pumpkin no Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.