Comparing Nutrients in 1 pound PumpkinVS Oranges

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Oranges

91%

1 lb ▼

Macro Nutrients

Pumpkinvs Oranges

4.07%118kcal

Energy

7.35%213kcal

118 kcalvs213 kcal

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

Find Vegetables rich in Energy

0.47%0.45g

Fat

0.56%0.54g

0.45 gvs0.54 g

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

Find Vegetables rich in Fat

0.74%0.24g

Saturated Fat

0.21%0.068g

0.24 gvs0.068 g

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

Find Vegetables rich in Saturated Fat

0.85%0.014g

Omega 3

2%0.032g

0.014 gvs0.032 g

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

Find Vegetables rich in Omega 3

0.053%0.009g

Omega 6

0.48%0.082g

0.009 gvs0.082 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

22.7%29.5g

Carbohydrate

41%53.3g

29.5 gvs53.3 g

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

Find Vegetables rich in Carbohydrate

17.3%12.5g

Sugars

58.5%42.4g

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

12.5 gvs42.4 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

5.97%2.27g

Fiber

28.6%11g

2.27 gvs11 g

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

Find Vegetables rich in Fiber

8.1%4.54g

Protein

7.6%4.26g

4.54 gvs4.26 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

215%1932μg

Vitamin A

5.54%50μg

RAE, retinol activity equivalents

1932 μgvs50 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

19%0.23mg

Vitamin B1

33%0.39mg

Thiamine

0.23 mgvs0.39 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

38.4%0.5mg

Vitamin B2

14%0.18mg

Riboflavin

0.5 mgvs0.18 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

17%2.72mg

Vitamin B3

8%1.28mg

Niacin, nicotinic acid, niacinamide

2.72 mgvs1.28 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

27%1.35mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

1.35 mgvs1.13 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

21.3%0.28mg

Vitamin B6

21%0.27mg

Pyridoxine

0.28 mgvs0.27 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

18%72.6μg

Vitamin B9

34%136μg

Folates and Folic Acid

72.6 μgvs136 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

45.4%41mg

Vitamin C

268%241mg

Ascorbic acid

41 mgvs241 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

32%4.8mg

Vitamin E

5.44%0.82mg

Tocopherols and Tocotrienols

4.8 mgvs0.82 mg

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

Find Vegetables rich in Vitamin E

4.16%5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Pumpkinvs Oranges

9.53%95mg

Calcium

18%181mg

95 mgvs181 mg

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

Find Vegetables rich in Calcium

64%0.58mg

Copper

22.7%0.2mg

0.58 mgvs0.2 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

45.4%3.63mg

Iron

5.67%0.45mg

3.63 mgvs0.45 mg

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

Find Vegetables rich in Iron

13%54.4mg

Magnesium

10.8%45.4mg

54.4 mgvs45.4 mg

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

Find Vegetables rich in Magnesium

24.7%0.57mg

Manganese

4.93%0.11mg

0.57 mgvs0.11 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

28.5%200mg

Phosphorus

9.07%63.5mg

200 mgvs63.5 mg

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

Find Vegetables rich in Phosphorus

45.4%1542mg

Potassium

24%821mg

1542 mgvs821 mg

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

Find Vegetables rich in Potassium

2.47%1.36μg

Selenium

4.12%2.27μg

1.36 μgvs2.27 μg

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

Find Vegetables rich in Selenium

0.3%4.54mg

Sodium

0%0mg

4.54 mgvs0 mg

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

Find Vegetables rich in Sodium

13%1.45mg

Zinc

2.9%0.32mg

1.45 mgvs0.32 mg

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

Find Vegetables rich in Zinc

11.2%415g

Water

10.6%393g

415 gvs393 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 pound 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 1 lb.
Both Raw Pumpkin as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound 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 1 lb.
Both Raw Pumpkin as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
Both Raw Pumpkin as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

PumpkinVS Boiled PumpkinOrangesVS Boiled PumpkinPumpkinVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 1 pound PumpkinVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: