Lets compare vitamin content per 14 ounces of Navel Oranges vs Whole Roasted Squash Seeds:
Raw Navel Oranges have 4 times more Vitamin A, 2 times more Vitamin B1, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 197 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
Both Raw Navel Oranges and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Vitamin B2 per 14 oz.
Both Raw Navel Oranges as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Navel Oranges vs Whole Roasted Squash Seeds:
Raw Navel Oranges have 19.1 times more Water than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Calcium, 17.7 times more Copper, 25.5 times more Iron, 23.8 times more Magnesium, 17.1 times more Manganese, 4 times more Phosphorus, 5.5 times more Potassium, 18 times more Sodium and 128.8 times more Zinc than Raw Navel Oranges.
Comparison of macro-nutrients per 14 ounces:
Roasted Whole Pumpkin And Squash Seeds contain 9.1 times more Energy, 129.3 times more Fat, 215.9 times more Saturated Fat, 8.6 times more Omega 3, 380.8 times more Omega 6, 4.3 times more Carbohydrate, 8.4 times more Fiber and 20.4 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.