Comparing Nutrients in 1 kilogram Fresh Orange juice VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Fresh Orange juice	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	15.5% 450kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	113% 147g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 11.4g	g per day for Men 19-50 years
Fiber	5.26% 2g	171% 65g	38g per day for Men 19-50 years
Protein	12.5% 7g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh 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	49% 0.44mg	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	25% 2mg	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	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	24% 883g	0.55% 20.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Fresh 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 Fresh Orange juice vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 kilogram of Fresh Orange juice has 1.3 times more Vitamin B1 and 27.8 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 5 times more Vitamin B2, 11.1 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9, 14 times more Vitamin E and 45 times more Vitamin K than Raw Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice 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 Fresh Orange juice vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 kilogram of Fresh Orange juice has 43.5 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, 29 times more Copper, 40.4 times more Iron, 50 times more Magnesium, 320.7 times more Manganese, 69.1 times more Phosphorus, 3.9 times more Potassium, 94 times more Selenium, 256 times more Sodium and 152.8 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 6.5 times more Sugars and 30.3 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 12.8 times more Energy, 245.3 times more Fat, 356 times more Saturated Fat, 10.1 times more Omega 3, 675.5 times more Omega 6, 1.4 times more Carbohydrate, 32.5 times more Fiber and 42.6 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein