Comparing Nutrients in 1 kilogram Oranges with Peel VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Oranges with Peel	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	118% 45g	171% 65g	38g per day for Men 19-50 years
Protein	23.2% 13g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	70% 700mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	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	10% 1.1mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.55% 20.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Oranges with Peel have more Vitamin A, 1.4 times more Vitamin B1 and 39.4 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 3 times more Vitamin B2, 8.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oranges with Peel as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oranges with Peel vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Oranges with Peel have 1.3 times more Calcium and 40.5 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 22.4 times more Copper, 10.1 times more Iron, 39.3 times more Magnesium, 53.4 times more Phosphorus, 4 times more Potassium, 13.4 times more Selenium, 128 times more Sodium and 69.5 times more Zinc than Raw Oranges with Peel .

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels with Salt contain 9.1 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, 1.4 times more Fiber and 23 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Raw Oranges with Peel as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.