Comparing Nutrients in 14 ounces Squash Seed Kernels VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Energy	76.5% 2219kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	46.5% 33.7g	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	0.82% 0.6g	12.3% 8.93g	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	% 0.52g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 17g	g per day for Men 19-50 years
Fiber	62.7% 24g	23% 8.73g	38g per day for Men 19-50 years
Protein	214% 120g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	24% 0.31mg	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	57.5% 230μg	33.7% 135μg	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	8.38% 7.54mg	261% 235mg	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	57.7% 8.65mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Calcium	18.3% 183mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	17% 0.15mg	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	438% 35mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	5% 0.12mg	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	699% 4894mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	9.22% 341g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 4 times more Vitamin B1, 3 times more Vitamin B2, 11.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 14.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and 31.1 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 34.4 times more Copper, 67.8 times more Iron, 53.8 times more Magnesium, 156.7 times more Manganese, 53.6 times more Phosphorus, 4.9 times more Potassium, more Selenium and 97.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 16.4 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Navel Oranges have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 11.4 times more Energy, 327 times more Fat, 509.4 times more Saturated Fat, 13.3 times more Omega 3, 900.4 times more Omega 6, 2.7 times more Fiber and 33.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Sugars and 15 times more Fructose than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Navel Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.