Nutrient Comparison: Navel Oranges VS Watermelon Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Watermelon Seed Kernels:
- 14 ounces of Navel Oranges have more Vitamin C than Watermelon Seed Kernels.
- While 14 oz of Dried Watermelon Seed Kernels contain 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 8.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Navel Oranges.
- Both Navel Oranges and Watermelon Seed Kernels provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
- Both Raw Navel Oranges as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Watermelon Seed Kernels:
- 14 ounces of Navel Oranges have 17 times more Water than Watermelon Seed Kernels.
- While 14 oz of Dried Watermelon Seed Kernels contain 1.3 times more Calcium, 17.6 times more Copper, 56 times more Iron, 46.8 times more Magnesium, 55.7 times more Manganese, 32.8 times more Phosphorus, 3.9 times more Potassium, 99 times more Sodium and 128 times more Zinc than Raw Navel Oranges.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Dried Watermelon Seed Kernels contain 11.4 times more Energy, 315.8 times more Fat, 575.2 times more Saturated Fat, 1221.5 times more Omega 6 and 31.1 times more Protein than Raw Navel Oranges.
- Both Navel Oranges and Watermelon Seed Kernels offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein