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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Roasted Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Energy	78.6% 2278kcal	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	106% 34g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	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	45% 58.4g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	0.38% 0.28g	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	% 0.28g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 17g	g per day for Men 19-50 years
Fiber	68% 25.8g	23% 8.73g	38g per day for Men 19-50 years
Protein	211% 118g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Navel 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	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	56.6% 226μg	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	7.94% 7.14mg	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	15% 2.22mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Calcium	20.6% 206mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	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	400% 32mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	520% 2183mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	775% 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	666% 4660mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	92% 3128mg	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	4.76% 71.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	9.22% 341g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 2.9 times more Vitamin B2, 10.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 32.8 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Navel Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Roasted 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 Roasted Squash Seed Kernels vs Navel Oranges:

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Calcium, 32.7 times more Copper, 62.1 times more Iron, 50 times more Magnesium, 154.8 times more Manganese, 51 times more Phosphorus, 4.7 times more Potassium, more Selenium, 18 times more Sodium and 95.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 42.3 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, 327 times more Fat, 502.6 times more Saturated Fat, 12.3 times more Omega 3, 851.7 times more Omega 6, 3 times more Fiber and 32.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.6 times more Sugars and 32.1 times more Fructose than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Navel Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.