Comparing Nutrients in 100 grams Canned Pumpkin VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Pumpkin	Valencia Oranges	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.041% 0.007g	0.26% 0.044g	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	9.15% 12g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	7.63% 2.9g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	86.4% 778μg	1.33% 12μg	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	1.7% 0.27mg	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	4.85% 0.063mg	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	9.75% 39μg	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	54% 48.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.6% 26mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.1% 0.037mg	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	1.13% 0.09mg	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% 0.023mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	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	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.33% 86.3g	3700g per day for Men 19-50 years

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

• Canned Pumpkin no Salt has 64.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Vitamin B1, 3.3 times more Vitamin B9 and 11.5 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Valencia Oranges have similar amounts of Vitamin B6 per 100 g.
• Both Canned Pumpkin no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Pumpkin vs Valencia Oranges:

• Canned Pumpkin no Salt has 2.9 times more Copper, 15.4 times more Iron, 2.3 times more Magnesium, 6.5 times more Manganese, 2.1 times more Phosphorus and 2.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Valencia Oranges have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges contain 1.4 times more Energy, 2 times more Omega 3 and 1.5 times more Carbohydrate than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Valencia Oranges have similar amounts of Fiber and Protein per 100 g.
• Both Canned Pumpkin no Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.