Comparing Nutrients in 100 grams PumpkinVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Valencia Oranges

87%

100 g ▼

Macro Nutrients

Pumpkinvs Valencia Oranges

0.9%26kcal

Energy

1.7%49kcal

26 kcalvs49 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.1%0.1g

Fat

0.31%0.3g

0.1 gvs0.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.052g

Saturated Fat

0.11%0.035g

0.052 gvs0.035 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g

Omega 3

1%0.016g

0.003 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.012%0.002g

Omega 6

0.26%0.044g

0.002 gvs0.044 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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5%6.5g

Carbohydrate

9.15%12g

6.5 gvs12 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.8%2.76g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.76 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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1.3%0.5g

Fiber

6.58%2.5g

0.5 gvs2.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.8%1g

Protein

1.86%1.04g

1 gvs1.04 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Valencia Oranges

47.3%426μg

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

426 μgvs12 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.17%0.05mg

Vitamin B1

7.25%0.087mg

Thiamine

0.05 mgvs0.087 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.46%0.11mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.11 mgvs0.04 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.75%0.6mg

Vitamin B3

1.7%0.27mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.96%0.3mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.3 mgvs0.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.7%0.061mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.061 mgvs0.063 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4%16μg

Vitamin B9

9.75%39μg

Folates and Folic Acid

16 μgvs39 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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10%9mg

Vitamin C

54%48.5mg

Ascorbic acid

9 mgvs48.5 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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7.07%1.06mg

Vitamin E

Tocopherols and Tocotrienols

1.06 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.92%1.1μg

Vitamin K

Phytomenadione or phylloquinone

1.1 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Valencia Oranges

2.1%21mg

Calcium

4%40mg

21 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg

Copper

4.1%0.037mg

0.13 mgvs0.037 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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10%0.8mg

Iron

1.13%0.09mg

0.8 mgvs0.09 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.86%12mg

Magnesium

2.4%10mg

12 mgvs10 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.43%0.13mg

Manganese

1%0.023mg

0.13 mgvs0.023 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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6.3%44mg

Phosphorus

2.43%17mg

44 mgvs17 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%340mg

Potassium

5.26%179mg

340 mgvs179 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.55%0.3μg

Selenium

0.3 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg

Sodium

0%0mg

1 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.9%0.32mg

Zinc

0.55%0.06mg

0.32 mgvs0.06 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.48%92g

Water

2.33%86.3g

92 gvs86.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Pumpkin vs Valencia Oranges:

Raw Pumpkin has 35.5 times more Vitamin A, 2.8 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B9 and 5.4 times more Vitamin C than Raw Pumpkin.
Both Raw Pumpkin and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
Both Raw Pumpkin as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pumpkin vs Valencia Oranges:

Raw Pumpkin has 3.4 times more Copper, 8.9 times more Iron, 5.4 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium and 5.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.9 times more Calcium than Raw Pumpkin.
Both Raw Pumpkin and Raw Valencia Oranges have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Valencia Oranges contain 1.9 times more Energy, 5.3 times more Omega 3, 1.8 times more Carbohydrate and 5 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin and Raw Valencia Oranges have similar amounts of Protein per 100 g.
Both Raw Pumpkin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

PumpkinVS Boiled PumpkinValencia OrangesVS Boiled PumpkinPumpkinVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 grams PumpkinVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: