Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 500 calories PumpkinVS Oranges

Weight per 500 calories

Pumpkin
1923g
Oranges
1064g

Raw Oranges have 1.8 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 500 calories - Pumpkin or Oranges?

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

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

Find Vegetables rich in Energy
2%1.92g
Fat
1.3%1.28g
1.92 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
3.13%1g
Saturated Fat
0.5%0.16g
1 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
3.6%0.058g
Omega 3
4.65%0.074g
0.058 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.23%0.038g
Omega 6
1.13%0.19g
0.038 gvs0.19 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
96%125g
Carbohydrate
96%125g
125 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
73.2%53g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
53 gvs99 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
25.3%9.6g
Fiber
67%25.5g
9.6 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
34.3%19.2g
Protein
18%10g
19.2 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

910%8192μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
8192 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
80%0.96mg
Vitamin B1
77%0.93mg
Thiamine
0.96 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
163%2.1mg
Vitamin B2
32.7%0.43mg
Riboflavin
2.1 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
72%11.5mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
11.5 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
115%5.73mg
Vitamin B5
53%2.66mg
Pantothenic acid
5.73 mgvs2.66 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
90%1.17mg
Vitamin B6
49%0.64mg
Pyridoxine
1.17 mgvs0.64 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
77%308μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
308 μgvs319 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
192%173mg
Vitamin C
629%566mg
Ascorbic acid
173 mgvs566 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
136%20.4mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
20.4 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
17.6%21μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
21 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

40.4%404mg
Calcium
42.6%426mg
404 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
271%2.44mg
Copper
53%0.48mg
2.44 mgvs0.48 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
192%15.4mg
Iron
13.3%1.06mg
15.4 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
55%231mg
Magnesium
25.3%106mg
231 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
105%2.4mg
Manganese
11.6%0.27mg
2.4 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 .

Find Vegetables rich in Molybdenum
121%846mg
Phosphorus
21.3%149mg
846 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
192%6538mg
Potassium
56.6%1926mg
6538 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
10.5%5.77μg
Selenium
9.67%5.3μg
5.77 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.3%19.2mg
Sodium
0%0mg
19.2 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
56%6.15mg
Zinc
6.77%0.74mg
6.15 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
47.6%1762g
Water
25%923g
1762 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Pumpkin vs Oranges:
Comparing minerals per 500 calories for Pumpkin vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: