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Comparing Nutrients in 500 calories Pumpkin FlowersVS Oranges

Weight per 500 calories

Pumpkin Flowers
3333g
Oranges
1064g

Raw Oranges have 3.1 times more energy per unit of mass than Raw Pumpkin Flowers, which is low in comparison to other foods. Pumpkin Flowers having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers
23%
4%
73%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Pumpkin Flowersvs 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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2.4%2.33g
Fat
1.3%1.28g
2.33 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.75%1.2g
Saturated Fat
0.5%0.16g
1.2 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.17%0.067g
Omega 3
4.65%0.074g
0.067 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.39%0.067g
Omega 6
1.13%0.19g
0.067 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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84%109g
Carbohydrate
96%125g
109 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA 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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NA
Fiber
67%25.5g
NA gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.3%34.3g
Protein
18%10g
34.3 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Pumpkin Flowersvs Oranges
359%3233μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
3233 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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117%1.4mg
Vitamin B1
77%0.93mg
Thiamine
1.4 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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192%2.5mg
Vitamin B2
32.7%0.43mg
Riboflavin
2.5 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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144%23mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
23 mgvs3 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
NA
Vitamin B5
53%2.66mg
Pantothenic acid
NA mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
49%0.64mg
Pyridoxine
NA 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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492%1967μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
1967 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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1037%933mg
Vitamin C
629%566mg
Ascorbic acid
933 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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NA
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
NA mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Pumpkin Flowersvs Oranges
130%1300mg
Calcium
42.6%426mg
1300 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
53%0.48mg
NA 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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292%23.3mg
Iron
13.3%1.06mg
23.3 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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190%800mg
Magnesium
25.3%106mg
800 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
NA
Manganese
11.6%0.27mg
NA 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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233%1633mg
Phosphorus
21.3%149mg
1633 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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170%5767mg
Potassium
56.6%1926mg
5767 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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42.4%23.3μg
Selenium
9.67%5.3μg
23.3 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
11%167mg
Sodium
0%0mg
167 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
NA
Zinc
6.77%0.74mg
NA mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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85.7%3172g
Water
25%923g
3172 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 Pumpkin Flowers vs Oranges:
Comparing minerals per 500 calories for Pumpkin Flowers vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Pumpkin FlowersVS Boiled Pumpkin FlowersOrangesVS Boiled Pumpkin FlowersPumpkin FlowersVS 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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