Comparing Nutrients in 1 kilogram Whole Roasted Squash Seeds VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Whole Roasted Squash Seeds	Oranges with Peel	Recommended Dietary Allowance
Energy	154% 4460kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	484% 184g	118% 45g	38g per day for Men 19-50 years
Protein	331% 186g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	71.5% 0.93mg	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	22.5% 90μg	75% 300μg	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	3.33% 3mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Oranges with Peel	Recommended Dietary Allowance
Calcium	55% 550mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	63.3% 0.57mg	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	414% 33mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	NA	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	131% 920mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Roasted Squash Seeds vs Oranges with Peel :

• Raw Oranges with Peel contain 4.3 times more Vitamin A, 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 5.9 times more Vitamin B5, 2.5 times more Vitamin B6, 3.3 times more Vitamin B9 and 236.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Raw Oranges with Peel have similar amounts of Vitamin B2 per 1 kg.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Whole Roasted Squash Seeds vs Oranges with Peel :

• Roasted Whole Pumpkin And Squash Seeds have 12.1 times more Copper, 4.1 times more Iron, 18.7 times more Magnesium, 4.2 times more Phosphorus, 4.7 times more Potassium, 9 times more Sodium and 93.6 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Calcium and 18.3 times more Water than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Whole Pumpkin And Squash Seeds have 7.1 times more Energy, 64.7 times more Fat, 104.9 times more Saturated Fat, 4.8 times more Omega 3, 199.1 times more Omega 6, 3.5 times more Carbohydrate, 4.1 times more Fiber and 14.3 times more Protein than Raw Oranges with Peel .
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.