Nutrient Comparison: Oranges with Peel VS Squash Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 with Peel vs Squash Seed Kernels:
- 14 ounces of Oranges with Peel have 37.4 times more Vitamin C than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 2.7 times more Vitamin B1, 3.1 times more Vitamin B2, 10 times more Vitamin B3, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
- Both Raw Oranges with Peel as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Squash Seed Kernels:
- 14 ounces of Oranges with Peel have 1.5 times more Calcium and 15.7 times more Water than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 23.6 times more Copper, 11 times more Iron, 42.3 times more Magnesium, 56 times more Phosphorus, 4.1 times more Potassium, 13.4 times more Selenium and 71 times more Zinc than Raw Oranges with Peel .
- 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oranges with Peel have 1.4 times more Carbohydrate than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 8.9 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, 1.3 times more Fiber and 23.3 times more Protein than Raw Oranges with Peel .
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6