Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Chilled Orange Juice	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	113% 147g	130g per day for Men 19-50 years
Sugars	115% 83g	17.8% 13g	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	30.8% 22.3g	0.97% 0.7g	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	% 21g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 40g	% 11.4g	g per day for Men 19-50 years
Fiber	7.9% 3g	171% 65g	38g per day for Men 19-50 years
Protein	12% 6.8g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	77% 1mg	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	47.5% 190μg	143% 570μg	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	373% 336mg	20% 18mg	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	13.3% 2mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	1417% 12.8mg	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	16.3% 1.3mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1952% 45mg	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	24.3% 170mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	23.6% 872g	0.55% 20.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Roasted Pumpkin And Squash Seed Kernels with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Chilled Orange Juice versus 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chilled Orange Juice vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 kilogram of Chilled Orange Juice has 18.7 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt contains 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 15.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chilled Orange Juice vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 kilogram of Chilled Orange Juice has 43 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt contains 4.7 times more Calcium, 30.4 times more Copper, 62.1 times more Iron, 50 times more Magnesium, 195.2 times more Manganese, 69.1 times more Phosphorus, 4.4 times more Potassium, 94 times more Selenium, 128 times more Sodium and 109.1 times more Zinc than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 6.4 times more Sugars and 31.9 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt contains 11.7 times more Energy, 408.8 times more Fat, 610.3 times more Saturated Fat, 15.9 times more Omega 3, 851.7 times more Omega 6, 1.3 times more Carbohydrate, 21.7 times more Fiber and 43.9 times more Protein than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein