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Comparing Nutrients in 1 kilogram Whole Roasted Squash SeedsVS Florida Oranges

Macros Ratio

Protein Fat Carbs

Whole Roasted Squash Seeds
16%
38%
46%
Florida Oranges
6%
4%
90%
1 kg ▼

Macro Nutrients

154%4460kcal
Energy
16%460kcal
4460 kcalvs460 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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200%194g
Fat
2.16%2.1g
194 gvs2.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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115%36.7g
Saturated Fat
0.78%0.25g
36.7 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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48%0.77g
Omega 3
6.88%0.11g
0.77 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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515%87.6g
Omega 6
1.82%0.31g
87.6 gvs0.31 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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413%538g
Carbohydrate
88.8%115g
538 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
Sugars
126%91g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs91 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
484%184g
Fiber
63%24g
184 gvs24 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
331%186g
Protein
12.5%7g
186 gvs7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

3.33%30μg
Vitamin A
12.2%110μg
RAE, retinol activity equivalents
30 μgvs110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
28.3%0.34mg
Vitamin B1
83.3%1mg
Thiamine
0.34 mgvs1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40%0.52mg
Vitamin B2
30.8%0.4mg
Riboflavin
0.52 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18%2.86mg
Vitamin B3
25%4mg
Niacin, nicotinic acid, niacinamide
2.86 mgvs4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.2%0.56mg
Vitamin B5
50%2.5mg
Pantothenic acid
0.56 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
28.5%0.37mg
Vitamin B6
39.2%0.51mg
Pyridoxine
0.37 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.5%90μg
Vitamin B9
42.5%170μg
Folates and Folic Acid
90 μgvs170 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.33%3mg
Vitamin C
500%450mg
Ascorbic acid
3 mgvs450 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
12%1.8mg
Tocopherols and Tocotrienols
NA mgvs1.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

55%550mg
Calcium
43%430mg
550 mgvs430 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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767%6.9mg
Copper
43.3%0.39mg
6.9 mgvs0.39 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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414%33mg
Iron
11.3%0.9mg
33 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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624%2620mg
Magnesium
24%100mg
2620 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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216%4.96mg
Manganese
10.4%0.24mg
4.96 mgvs0.24 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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131%920mg
Phosphorus
17%120mg
920 mgvs120 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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270%9190mg
Potassium
49.7%1690mg
9190 mgvs1690 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
9.1%5μg
NA μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12%180mg
Sodium
0%0mg
180 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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936%103mg
Zinc
7.27%0.8mg
103 mgvs0.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.2%45g
Water
23.6%871g
45 gvs871 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Whole Roasted Squash Seeds vs Florida Oranges:
Comparing minerals per 1 kilogram for Whole Roasted Squash Seeds vs Florida Oranges:
Comparison of macro-nutrients per 1 kilogram:



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