Comparing Nutrients in 300 calories Navel OrangesVS Squash Seed Kernels
Weight per 300 calories
Navel Oranges
612g
Squash Seed Kernels
53.7g
Dried Pumpkin And Squash Seed Kernels have 11.4 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.
Discover which food has more nutrients per 300 calories - Navel Oranges or Squash Seed Kernels?
Navel Oranges VS Squash Seed Kernels Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Navel Oranges or Squash Seed Kernels?
Lets compare vitamin content per 300 calories of Navel Oranges vs Squash Seed Kernels:
300 calories of Navel Oranges have 136.9 times more Vitamin A, 2.8 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B5, 6.3 times more Vitamin B6, 6.7 times more Vitamin B9 and 354.9 times more Vitamin C than Squash Seed Kernels.
While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Vitamin E than Raw Navel Oranges.
Both Navel Oranges and Squash Seed Kernels provide similar amounts of Vitamin B3 per 300 calories.
300 calories of Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
Both Raw Navel Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Navel Oranges vs Squash Seed Kernels:
300 calories of Navel Oranges have 10.7 times more Calcium, 2.3 times more Potassium and 187.5 times more Water than Squash Seed Kernels.
While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 3 times more Copper, 5.9 times more Iron, 4.7 times more Magnesium, 13.7 times more Manganese, 4.7 times more Phosphorus, more Selenium and 8.6 times more Zinc than Raw Navel Oranges.
300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
300 calories of Squash Seed Kernels lack sufficient amounts of Calcium
Comparison of macro-nutrients per 300 calories:
300 calories of Navel Oranges have 13.4 times more Carbohydrate, 69.3 times more Sugars, 171.1 times more Fructose and 4.2 times more Fiber than Squash Seed Kernels.
While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 28.7 times more Fat, 44.6 times more Saturated Fat, 78.9 times more Omega 6 and 2.9 times more Protein than Raw Navel Oranges.
Both Navel Oranges and Squash Seed Kernels offer comparable quantities of Energy per 300 calories.
300 calories of Navel Oranges provide inadequate amounts of Omega 6
300 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
Both Raw Navel Oranges as well as Dried Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.