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

Macros Ratio

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

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	89.8% 2604kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	54% 70.3g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	242% 135g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	32.4% 0.42mg	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	64.6% 259μg	34% 136μg	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	9.07% 8.16mg	358% 322mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	23.6% 236mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	28.7% 0.26mg	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	458% 36.6mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	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	761% 5325mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.4 times more Vitamin B1 and 39.4 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Oranges with Peel provide similar amounts of Vitamin B6 per one pound.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.3 times more Calcium and 40.5 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 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 Oranges with Peel .
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Oranges with Peel offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6