Lets compare vitamin content per 7 ounces of Boiled Pumpkin vs Navel Oranges:
Boiled and Drained Pumpkin has 24 times more Vitamin A, 1.5 times more Vitamin B2 and 5.3 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 12.6 times more Vitamin C than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Raw Navel Oranges have similar amounts of Vitamin B3 per 7 oz.
Both Boiled and Drained Pumpkin as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Boiled Pumpkin vs Navel Oranges:
Boiled and Drained Pumpkin has 2.3 times more Copper, 4.4 times more Iron, 3.1 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.9 times more Calcium than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Raw Navel Oranges have similar amounts of Magnesium and Water per 7 oz.
Both Boiled and Drained Pumpkin as well as Raw Navel Oranges have insufficient amounts of Selenium in 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Navel Oranges contain 2.5 times more Energy, 2.6 times more Carbohydrate, 4.1 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.