Comparing Nutrients in 300 calories Oranges with Peel VS Roasted Pumpkin And Squash Seed Kernels with Salt

Weight per 300 calories

• Oranges with Peel: 476g
• Roasted Pumpkin And Squash Seed Kernels with Salt: 52.3g

Roasted Pumpkin And Squash Seed Kernels with Salt have 9.1 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Roasted Pumpkin And Squash Seed Kernels with Salt?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	60.2% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	NA	0.93% 0.67g	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	0.05% 0.037g	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	% 0.037g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	8.94% 3.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	3.05% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	6.03% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	5.96% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	4.02% 0.052mg	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	35.7% 143μg	7.45% 29.8μg	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	376% 338mg	1.05% 0.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.95% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	74% 0.67mg	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	47.6% 3.8mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	68.4% 287mg	420mg per day for Men 19-50 years
Manganese	NA	102% 2.35mg	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	15% 105mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	8.93% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	8.9% 134mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.029% 1.06g	3700g per day for Men 19-50 years

Oranges With Peel VS Roasted Pumpkin And Squash Seed Kernels With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Roasted Pumpkin And Squash Seed Kernels with Salt?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 300 calories of Oranges with Peel have more Vitamin A, 13 times more Vitamin B1, 3 times more Vitamin B2, 5.3 times more Vitamin B5, 8.5 times more Vitamin B6, 4.8 times more Vitamin B9 and 359.4 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Oranges with Peel and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 300 calories of Oranges with Peel have 12.3 times more Calcium, 2.3 times more Potassium and 369.4 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 300 kcal of Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.5 times more Copper, 4.3 times more Magnesium, 5.9 times more Phosphorus, 1.5 times more Selenium, 14 times more Sodium and 7.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Roasted Pumpkin And Squash Seed Kernels with Salt contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 9.6 times more Carbohydrate and 6.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 300 kcal of Roasted Pumpkin And Squash Seed Kernels with Salt contain 17.9 times more Fat, 26.8 times more Saturated Fat, 48.9 times more Omega 6 and 2.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt provide inadequate amounts of Carbohydrate
• Both Raw Oranges with Peel as well as Roasted Pumpkin And Squash Seed Kernels with Salt provide inadequate amounts of Omega 3 in 300 calories.