Comparing Nutrients in 1 pound Florida Oranges VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Florida Oranges	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	57% 41.5g	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	28.6% 11g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	35% 0.45mg	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	19.3% 77μg	64.6% 259μg	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	227% 204mg	9.07% 8.16mg	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	5.44% 0.82mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	643% 5.8mg	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	5.1% 0.41mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	885% 20.4mg	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	7.78% 54.4mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.25% 9.2g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have more Vitamin A, 1.4 times more Vitamin B1 and 25 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 3.8 times more Vitamin B2, 11.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9, 3.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Florida Oranges have 42.9 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 32.7 times more Copper, 89.7 times more Iron, 55 times more Magnesium, 187.1 times more Manganese, 97.8 times more Phosphorus, 4.7 times more Potassium, 18.8 times more Selenium, more Sodium and 95.5 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Florida Oranges have 7.1 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 12.5 times more Energy, 233.6 times more Fat, 341.8 times more Saturated Fat, 10.1 times more Omega 3, 631.9 times more Omega 6, 1.3 times more Carbohydrate, 2.7 times more Fiber and 42.6 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.