Comparing Nutrients in 14 ounces Valencia Oranges VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Valencia Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Energy	6.7% 194kcal	76.5% 2219kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	484% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	NA	7.66% 5.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.82% 0.6g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	26% 9.92g	62.7% 24g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	8.38% 7.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	57.7% 8.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	16% 159mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	592% 5.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.47% 0.36mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	559% 2350mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	784% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	699% 4894mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	94% 3211mg	3400mg per day for Men 19-50 years
Selenium	NA	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	282% 31mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.56% 20.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Squash Seed Kernels:

• Raw Valencia Oranges have 12 times more Vitamin A and 25.5 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 18.2 times more Vitamin B3, 3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Squash Seed Kernels:

• Raw Valencia Oranges have 16.5 times more Water than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 36.3 times more Copper, 98 times more Iron, 59.2 times more Magnesium, 197.5 times more Manganese, 72.5 times more Phosphorus, 4.5 times more Potassium and 130.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Pumpkin And Squash Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels contain 11.4 times more Energy, 163.5 times more Fat, 247.4 times more Saturated Fat, 7.5 times more Omega 3, 470.7 times more Omega 6, 2.4 times more Fiber and 29.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Pumpkin And Squash Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Raw Valencia Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.