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Comparing Nutrients in 500 calories Boiled PumpkinVS Oranges

Weight per 500 calories

Boiled Pumpkin
2500g
Oranges
1064g

Raw Oranges have 2.4 times more energy per unit of mass than Boiled and Drained Pumpkin, which is low in comparison to other foods. Boiled Pumpkin having very low energy density.

Which food has more nutrients per 500 calories - Boiled Pumpkin or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin
12%
3%
85%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Oranges
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.8%1.75g
Fat
1.3%1.28g
1.75 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.9%0.93g
Saturated Fat
0.5%0.16g
0.93 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g
Omega 3
4.65%0.074g
0.05 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.05g
Omega 6
1.13%0.19g
0.05 gvs0.19 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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94%123g
Carbohydrate
96%125g
123 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
71.7%52g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
52 gvs99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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 .

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

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

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72.4%27.5g
Fiber
67%25.5g
27.5 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g
Protein
18%10g
18 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Pumpkinvs Oranges
800%7200μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
7200 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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64.6%0.78mg
Vitamin B1
77%0.93mg
Thiamine
0.78 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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150%1.95mg
Vitamin B2
32.7%0.43mg
Riboflavin
1.95 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.5%10.3mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
10.3 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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101%5.03mg
Vitamin B5
53%2.66mg
Pantothenic acid
5.03 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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84.6%1.1mg
Vitamin B6
49%0.64mg
Pyridoxine
1.1 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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56.3%225μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
225 μgvs319 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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131%118mg
Vitamin C
629%566mg
Ascorbic acid
118 mgvs566 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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133%20mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
20 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.7%20μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
20 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Pumpkinvs Oranges
37.5%375mg
Calcium
42.6%426mg
375 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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253%2.28mg
Copper
53%0.48mg
2.28 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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178%14.3mg
Iron
13.3%1.06mg
14.3 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53.6%225mg
Magnesium
25.3%106mg
225 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.23mg
Manganese
11.6%0.27mg
2.23 mgvs0.27 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 .

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107%750mg
Phosphorus
21.3%149mg
750 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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169%5750mg
Potassium
56.6%1926mg
5750 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
9.67%5.3μg
5 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.67%25mg
Sodium
0%0mg
25 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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52.3%5.75mg
Zinc
6.77%0.74mg
5.75 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63.3%2342g
Water
25%923g
2342 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Pumpkin vs Oranges:
Comparing minerals per 500 calories for Boiled Pumpkin vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Boiled PumpkinVS Canned PumpkinOrangesVS Canned PumpkinBoiled PumpkinVS Valencia OrangesOrangesVS Valencia Oranges
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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.

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