Comparing Nutrients in 100 grams Canned Pumpkin VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Pumpkin	Florida Oranges	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.041% 0.007g	0.18% 0.031g	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	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	12.6% 9.14g	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	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Florida 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	8.33% 0.1mg	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	2.5% 0.4mg	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	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.33% 0.039mg	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	1.04% 0.024mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	4.97% 169mg	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	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.36% 87g	3700g per day for Men 19-50 years

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

• Canned Pumpkin no Salt has 70.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B9 and 10.7 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Florida Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Canned Pumpkin no Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Pumpkin no Salt has 2.7 times more Copper, 15.4 times more Iron, 2.3 times more Magnesium, 6.2 times more Manganese, 2.9 times more Phosphorus, 1.2 times more Potassium and 2.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.7 times more Calcium than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Florida Oranges have similar amounts of Water per 100 g.
• Both Canned Pumpkin no Salt as well as Raw Florida 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 and 1.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Energy, 1.4 times more Carbohydrate and 2.8 times more Sugars than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.