Nutrient Comparison: Oranges VS Squash Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges vs Squash Seed Kernels:
- 14 ounces of Oranges have 28 times more Vitamin C than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 17.7 times more Vitamin B3, 3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.9 times more Vitamin B9, 12.1 times more Vitamin E and more Vitamin K than Raw Oranges.
- 14 ounces of Oranges have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
- Both Raw Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oranges vs Squash Seed Kernels:
- 14 ounces of Oranges have 16.6 times more Water than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 29.8 times more Copper, 88.2 times more Iron, 59.2 times more Magnesium, 181.7 times more Manganese, 88.1 times more Phosphorus, 4.5 times more Potassium, 18.8 times more Selenium and 111.6 times more Zinc than Raw Oranges.
- Both Oranges and Squash Seed Kernels contain similar levels of Calcium per 14 ounces.
- 14 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oranges have 6.7 times more Sugars than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 11.9 times more Energy, 408.8 times more Fat, 577.3 times more Saturated Fat, 17.1 times more Omega 3, 1150.6 times more Omega 6, 2.5 times more Fiber and 32.2 times more Protein than Raw Oranges.
- Both Oranges and Squash Seed Kernels offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein