Comparing Nutrients in 1 pound Roasted Squash Seed Kernels VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Roasted Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Energy	89.8% 2604kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	0.61% 0.1g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 19.4g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	242% 135g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	17% 2.54mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Calcium	23.6% 236mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Squash Seed Kernels vs Navel Oranges:

• Roasted Pumpkin And Squash Seed Kernels have 2.9 times more Vitamin B2, 10.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 32.8 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Navel Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Squash Seed Kernels vs Navel Oranges:

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Calcium, 32.7 times more Copper, 62.1 times more Iron, 50 times more Magnesium, 154.8 times more Manganese, 51 times more Phosphorus, 4.7 times more Potassium, more Selenium, 18 times more Sodium and 95.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 42.3 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Roasted Pumpkin And Squash Seed Kernels have 11.7 times more Energy, 327 times more Fat, 502.6 times more Saturated Fat, 12.3 times more Omega 3, 851.7 times more Omega 6, 3 times more Fiber and 32.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.6 times more Sugars and 32.1 times more Fructose than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Navel Oranges have similar amounts of Carbohydrate per 1 lb.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.