Comparing Nutrients in 14 ounces PumpkinVS Oranges

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Oranges

91%

14 oz ▼

Macro Nutrients

Pumpkinvs Oranges

3.56%103kcal

Energy

6.43%187kcal

103 kcalvs187 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.41%0.4g

Fat

0.49%0.48g

0.4 gvs0.48 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.64%0.21g

Saturated Fat

0.19%0.06g

0.21 gvs0.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

0.74%0.012g

Omega 3

1.74%0.028g

0.012 gvs0.028 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.047%0.008g

Omega 6

0.42%0.071g

0.008 gvs0.071 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

20%25.8g

Carbohydrate

36%46.6g

25.8 gvs46.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

15%11g

Sugars

51%37g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11 gvs37 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

5.22%2g

Fiber

25%9.53g

2 gvs9.53 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

7.1%3.97g

Protein

6.66%3.73g

3.97 gvs3.73 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Pumpkinvs Oranges

188%1691μg

Vitamin A

4.85%43.7μg

RAE, retinol activity equivalents

1691 μgvs43.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

16.5%0.2mg

Vitamin B1

28.8%0.35mg

Thiamine

0.2 mgvs0.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

33.6%0.44mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.44 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

15%2.4mg

Vitamin B3

7%1.1mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs1.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23.7%1.2mg

Vitamin B5

20%0.99mg

Pantothenic acid

1.2 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

18.6%0.24mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.24 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

16%63.5μg

Vitamin B9

29.8%119μg

Folates and Folic Acid

63.5 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

39.7%35.7mg

Vitamin C

235%211mg

Ascorbic acid

35.7 mgvs211 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

28%4.2mg

Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

4.2 mgvs0.71 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

3.64%4.37μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.37 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Pumpkinvs Oranges

8.33%83.3mg

Calcium

16%159mg

83.3 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

56%0.5mg

Copper

20%0.18mg

0.5 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

39.7%3.18mg

Iron

4.96%0.4mg

3.18 mgvs0.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

11.3%47.6mg

Magnesium

9.45%39.7mg

47.6 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

21.6%0.5mg

Manganese

4.3%0.099mg

0.5 mgvs0.099 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

25%175mg

Phosphorus

7.94%55.6mg

175 mgvs55.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

39.7%1349mg

Potassium

21%718mg

1349 mgvs718 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

2.16%1.2μg

Selenium

3.6%2μg

1.2 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

0.26%3.97mg

Sodium

0%0mg

3.97 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

11.5%1.27mg

Zinc

2.53%0.28mg

1.27 mgvs0.28 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

9.83%364g

Water

9.3%344g

364 gvs344 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Pumpkin vs Oranges:

Raw Pumpkin has 38.7 times more Vitamin A, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 5.9 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B9 and 5.9 times more Vitamin C than Raw Pumpkin.
Both Raw Pumpkin and Raw Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
Both Raw Pumpkin as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Pumpkin vs Oranges:

Raw Pumpkin has 2.8 times more Copper, 8 times more Iron, 5 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium and 4.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.9 times more Calcium than Raw Pumpkin.
Both Raw Pumpkin and Raw Oranges have similar amounts of Magnesium and Water per 14 oz.
Both Raw Pumpkin as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Oranges contain 1.8 times more Energy, 1.8 times more Carbohydrate, 3.4 times more Sugars and 4.8 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin and Raw Oranges have similar amounts of Protein per 14 oz.
Both Raw Pumpkin as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

PumpkinVS Boiled PumpkinOrangesVS Boiled PumpkinPumpkinVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 14 ounces PumpkinVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: