Lets compare vitamin content per 14 ounces of Navel Oranges vs Pumpkin:
Raw Navel Oranges have 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.6 times more Vitamin C than Raw Pumpkin.
While Raw Pumpkin contains 35.5 times more Vitamin A, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 7.1 times more Vitamin E than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Pumpkin have similar amounts of Vitamin B5 per 14 oz.
Both Raw Navel Oranges as well as Raw Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.
Comparing minerals per 14 ounces for Navel Oranges vs Pumpkin:
Raw Navel Oranges have 2 times more Calcium than Raw Pumpkin.
While Raw Pumpkin contains 3.3 times more Copper, 6.2 times more Iron, 4.3 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 4 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Pumpkin have similar amounts of Magnesium and Water per 14 oz.
Both Raw Navel Oranges as well as Raw Pumpkin have insufficient amounts of Selenium in 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Navel Oranges have 1.9 times more Energy, 1.9 times more Carbohydrate, 3.1 times more Sugars and 4.4 times more Fiber than Raw Pumpkin.
Both Raw Navel Oranges and Raw Pumpkin have similar amounts of Protein per 14 oz.
Both Raw Navel Oranges as well as Raw Pumpkin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.