Comparing Nutrients in 14 ounces Roasted Squash Seed Kernels VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Roasted Squash Seed Kernels	Valencia Oranges	Recommended Dietary Allowance
Energy	78.6% 2278kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	36.3% 47g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	NA	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	0.38% 0.28g	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	26% 9.92g	38g per day for Men 19-50 years
Protein	211% 118g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	19.2% 0.25mg	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	56.6% 226μg	38.7% 155μg	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	7.94% 7.14mg	214% 192mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Valencia Oranges	Recommended Dietary Allowance
Calcium	20.6% 206mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	16.3% 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	400% 32mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	520% 2183mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	775% 18mg	3.97% 0.091mg	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	666% 4660mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	92% 3128mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	9.26% 343g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 3.8 times more Vitamin B2, 16.2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 26.9 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Valencia Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Calcium, 34.5 times more Copper, 89.7 times more Iron, 55 times more Magnesium, 195.2 times more Manganese, 69.1 times more Phosphorus, 4.4 times more Potassium, more Sodium and 127.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 42.5 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 11.7 times more Energy, 163.5 times more Fat, 244.1 times more Saturated Fat, 6.9 times more Omega 3, 445.2 times more Omega 6, 1.2 times more Carbohydrate, 2.6 times more Fiber and 28.7 times more Protein than Raw Valencia Oranges.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.