Comparing Nutrients in 1 kilogram PumpkinVS Florida Oranges

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Florida Oranges

90%

1 kg ▼

Macro Nutrients

Pumpkinvs Florida Oranges

8.97%260kcal

Energy

16%460kcal

260 kcalvs460 kcal

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

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1.03%1g

Fat

2.16%2.1g

1 gvs2.1 g

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

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1.63%0.52g

Saturated Fat

0.78%0.25g

0.52 gvs0.25 g

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

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1.88%0.03g

Omega 3

6.88%0.11g

0.03 gvs0.11 g

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

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0.12%0.02g

Omega 6

1.82%0.31g

0.02 gvs0.31 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

88.8%115g

65 gvs115 g

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

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38%27.6g

Sugars

126%91g

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

27.6 gvs91 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

63%24g

5 gvs24 g

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

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18%10g

Protein

12.5%7g

10 gvs7 g

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

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Vitamins

Pumpkinvs Florida Oranges

473%4260μg

Vitamin A

12.2%110μg

RAE, retinol activity equivalents

4260 μgvs110 μg

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

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41.7%0.5mg

Vitamin B1

83.3%1mg

Thiamine

0.5 mgvs1 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

25%4mg

Niacin, nicotinic acid, niacinamide

6 mgvs4 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

39.2%0.51mg

Pyridoxine

0.61 mgvs0.51 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

42.5%170μg

Folates and Folic Acid

160 μgvs170 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

500%450mg

Ascorbic acid

90 mgvs450 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

12%1.8mg

Tocopherols and Tocotrienols

10.6 mgvs1.8 mg

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

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9.17%11μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

11 μgvs0 μg

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

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Minerals

Pumpkinvs Florida Oranges

21%210mg

Calcium

43%430mg

210 mgvs430 mg

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

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141%1.27mg

Copper

43.3%0.39mg

1.27 mgvs0.39 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

10.4%0.24mg

1.25 mgvs0.24 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

17%120mg

440 mgvs120 mg

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

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100%3400mg

Potassium

49.7%1690mg

3400 mgvs1690 mg

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

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5.45%3μg

Selenium

9.1%5μg

3 μgvs5 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

7.27%0.8mg

3.2 mgvs0.8 mg

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

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24.8%916g

Water

23.6%871g

916 gvs871 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 Florida Oranges:

Raw Pumpkin has 38.7 times more Vitamin A, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.9 times more Vitamin E than Raw Florida Oranges.
While Raw Florida Oranges contain 2 times more Vitamin B1 and 5 times more Vitamin C than Raw Pumpkin.
Both Raw Pumpkin and Raw Florida Oranges have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
Both Raw Pumpkin as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Pumpkin vs Florida Oranges:

Raw Pumpkin has 3.3 times more Copper, 8.9 times more Iron, 5.2 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium and 4 times more Zinc than Raw Florida Oranges.
While Raw Florida Oranges contain 2 times more Calcium than Raw Pumpkin.
Both Raw Pumpkin and Raw Florida Oranges have similar amounts of Magnesium and Water per 1 kg.
Both Raw Pumpkin as well as Raw Florida Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Pumpkin has 1.4 times more Protein than Raw Florida Oranges.
While Raw Florida Oranges contain 1.8 times more Energy, 1.8 times more Carbohydrate, 3.3 times more Sugars and 4.8 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

PumpkinVS Boiled PumpkinFlorida OrangesVS Boiled PumpkinPumpkinVS Oranges with Peel Florida OrangesVS Oranges with Peel

Compare Foods

Comparing Nutrients in 1 kilogram PumpkinVS Florida Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: