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Comparing Nutrients in 100 calories PumpkinVS Oranges

Weight per 100 calories

Pumpkin
385g
Oranges
213g

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 100 calories - Pumpkin or Oranges?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Pumpkinvs Oranges
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.4%0.38g
Fat
0.26%0.26g
0.38 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.63%0.2g
Saturated Fat
0.1%0.032g
0.2 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.72%0.012g
Omega 3
0.93%0.015g
0.012 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.045%0.008g
Omega 6
0.23%0.038g
0.008 gvs0.038 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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19.2%25g
Carbohydrate
19.2%25g
25 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
14.6%10.6g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.6 gvs20 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 .

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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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5.06%1.92g
Fiber
13.4%5.1g
1.92 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
6.87%3.85g
Protein
3.57%2g
3.85 gvs2 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 Oranges
182%1638μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
1638 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
16%0.19mg
Vitamin B1
15.4%0.19mg
Thiamine
0.19 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.5%0.42mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.42 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.4%2.3mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23%1.15mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
1.15 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.23 mgvs0.13 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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15.4%61.5μg
Vitamin B9
16%64μg
Folates and Folic Acid
61.5 μgvs64 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 .

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38.5%34.6mg
Vitamin C
126%113mg
Ascorbic acid
34.6 mgvs113 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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27%4.08mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
4.08 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.53%4.23μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
4.23 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Oranges
8.08%80.8mg
Calcium
8.5%85mg
80.8 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.3%0.49mg
Copper
10.6%0.096mg
0.49 mgvs0.096 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
38.5%3.08mg
Iron
2.66%0.21mg
3.08 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46mg
Magnesium
5.07%21.3mg
46 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg
Manganese
2.3%0.053mg
0.48 mgvs0.053 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
24%169mg
Phosphorus
4.26%29.8mg
169 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
38.5%1308mg
Potassium
11.3%385mg
1308 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.1%1.15μg
Selenium
1.93%1.06μg
1.15 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.26%3.85mg
Sodium
0%0mg
3.85 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
11%1.23mg
Zinc
1.35%0.15mg
1.23 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.52%352g
Water
5%185g
352 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Pumpkin vs Oranges:
Comparing minerals per 100 calories for Pumpkin vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

PumpkinVS Boiled PumpkinOrangesVS Boiled PumpkinPumpkinVS 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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