Compare Foods

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
Select from foods

Comparing Nutrients in 300 calories PumpkinVS Valencia Oranges

Weight per 300 calories

Pumpkin
1154g
Valencia Oranges
612g

Raw Valencia Oranges have 1.9 times more energy per unit of mass than Raw Pumpkin, which is low in comparison to other foods. Pumpkin having very low energy density.

Which food has more nutrients per 300 calories - Pumpkin or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

Pumpkinvs Valencia Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.2%1.15g
Fat
1.9%1.84g
1.15 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.88%0.6g
Saturated Fat
0.67%0.21g
0.6 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
2.16%0.035g
Omega 3
6.12%0.098g
0.035 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.14%0.023g
Omega 6
1.6%0.27g
0.023 gvs0.27 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
57.7%75g
Carbohydrate
56%72.8g
75 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
44%32g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
15%5.77g
Fiber
40.3%15.3g
5.77 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.6%11.5g
Protein
11.4%6.37g
11.5 gvs6.37 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 Valencia Oranges
546%4915μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
4915 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
48%0.58mg
Vitamin B1
44.4%0.53mg
Thiamine
0.58 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
98%1.27mg
Vitamin B2
19%0.24mg
Riboflavin
1.27 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
43.3%6.92mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
6.92 mgvs1.68 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
68.8%3.44mg
Vitamin B5
30.6%1.53mg
Pantothenic acid
3.44 mgvs1.53 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
54%0.7mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.7 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
46%185μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
185 μgvs239 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
115%104mg
Vitamin C
330%297mg
Ascorbic acid
104 mgvs297 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
81.5%12.2mg
Vitamin E
NA
Tocopherols and Tocotrienols
12.2 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
10.6%12.7μg
Vitamin K
NA
Phytomenadione or phylloquinone
12.7 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Pumpkinvs Valencia Oranges
24.2%242mg
Calcium
24.5%245mg
242 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
163%1.47mg
Copper
25%0.23mg
1.47 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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
115%9.23mg
Iron
6.9%0.55mg
9.23 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
33%138mg
Magnesium
14.6%61.2mg
138 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
62.7%1.44mg
Manganese
6.12%0.14mg
1.44 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
72.5%508mg
Phosphorus
15%104mg
508 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
115%3923mg
Potassium
32.2%1096mg
3923 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
6.3%3.46μg
Selenium
NA
3.46 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.77%11.5mg
Sodium
0%0mg
11.5 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
33.6%3.7mg
Zinc
3.34%0.37mg
3.7 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
28.6%1057g
Water
14.3%529g
1057 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 300 calories of Pumpkin vs Valencia Oranges:
Comparing minerals per 300 calories for Pumpkin vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PumpkinVS Boiled PumpkinValencia OrangesVS Boiled PumpkinPumpkinVS Navel OrangesValencia OrangesVS Navel Oranges
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

© Copyright 2024