Comparing Nutrients in 1 kilogram PumpkinVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Pumpkinvs Valencia Oranges

8.97%260kcal

Energy

17%490kcal

260 kcalvs490 kcal

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

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1.03%1g

Fat

3.1%3g

1 gvs3 g

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

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1.63%0.52g

Saturated Fat

1.1%0.35g

0.52 gvs0.35 g

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

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1.88%0.03g

Omega 3

10%0.16g

0.03 gvs0.16 g

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

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0.12%0.02g

Omega 6

2.6%0.44g

0.02 gvs0.44 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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50%65g

Carbohydrate

91%119g

65 gvs119 g

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

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38%27.6g

Sugars

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

27.6 gvsNA g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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13%5g

Fiber

65.8%25g

5 gvs25 g

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

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18%10g

Protein

18.6%10.4g

10 gvs10.4 g

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

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Vitamins

Pumpkinvs Valencia Oranges

473%4260μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

4260 μgvs120 μg

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

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41.7%0.5mg

Vitamin B1

72.5%0.87mg

Thiamine

0.5 mgvs0.87 mg

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

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84.6%1.1mg

Vitamin B2

30.8%0.4mg

Riboflavin

1.1 mgvs0.4 mg

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

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37.5%6mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

6 mgvs2.74 mg

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

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59.6%2.98mg

Vitamin B5

50%2.5mg

Pantothenic acid

2.98 mgvs2.5 mg

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

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47%0.61mg

Vitamin B6

48.5%0.63mg

Pyridoxine

0.61 mgvs0.63 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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40%160μg

Vitamin B9

98%390μg

Folates and Folic Acid

160 μgvs390 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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100%90mg

Vitamin C

539%485mg

Ascorbic acid

90 mgvs485 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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70.7%10.6mg

Vitamin E

Tocopherols and Tocotrienols

10.6 mgvsNA mg

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

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9.17%11μg

Vitamin K

Phytomenadione or phylloquinone

11 μgvsNA μg

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

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Minerals

Pumpkinvs Valencia Oranges

21%210mg

Calcium

40%400mg

210 mgvs400 mg

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

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141%1.27mg

Copper

41%0.37mg

1.27 mgvs0.37 mg

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

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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 .

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100%8mg

Iron

11.3%0.9mg

8 mgvs0.9 mg

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

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28.6%120mg

Magnesium

24%100mg

120 mgvs100 mg

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

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54.3%1.25mg

Manganese

10%0.23mg

1.25 mgvs0.23 mg

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

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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 .

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63%440mg

Phosphorus

24.3%170mg

440 mgvs170 mg

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

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100%3400mg

Potassium

52.6%1790mg

3400 mgvs1790 mg

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

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5.45%3μg

Selenium

3 μgvsNA μg

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

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0.67%10mg

Sodium

0%0mg

10 mgvs0 mg

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

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29%3.2mg

Zinc

5.45%0.6mg

3.2 mgvs0.6 mg

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

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24.8%916g

Water

23.3%863g

916 gvs863 g

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

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Lets compare vitamin content per 1 kilogram of Pumpkin vs Valencia Oranges:

Raw Pumpkin has 35.5 times more Vitamin A, 2.8 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B9 and 5.4 times more Vitamin C than Raw Pumpkin.
Both Raw Pumpkin and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
Both Raw Pumpkin as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pumpkin vs Valencia Oranges:

Raw Pumpkin has 3.4 times more Copper, 8.9 times more Iron, 5.4 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium and 5.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.9 times more Calcium than Raw Pumpkin.
Both Raw Pumpkin and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Valencia Oranges contain 1.9 times more Energy, 5.3 times more Omega 3, 1.8 times more Carbohydrate and 5 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin and Raw Valencia Oranges have similar amounts of Protein per 1 kg.
Both Raw Pumpkin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

PumpkinVS Boiled PumpkinValencia OrangesVS Boiled PumpkinPumpkinVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 kilogram PumpkinVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: