Comparing Nutrients in 300 calories Whole Roasted Squash Seeds VS Valencia Oranges

Weight per 300 calories

• Whole Roasted Squash Seeds: 67.3g
• Valencia Oranges: 612g

Whole Roasted Squash Seeds have 9.1 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Whole Roasted Squash Seeds	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.24% 0.052g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.6% 12.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	29.7% 0.39mg	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	1.5% 6.05μg	59.7% 239μg	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	0.22% 0.2mg	330% 297mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.7% 37mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	25% 0.23mg	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	28% 2.23mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	6.12% 0.14mg	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	8.84% 62mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Roasted Squash Seeds vs Valencia Oranges:

• Raw Valencia Oranges contain 36.4 times more Vitamin A, 23.3 times more Vitamin B1, 7 times more Vitamin B2, 8.7 times more Vitamin B3, 40.6 times more Vitamin B5, 15.5 times more Vitamin B6, 39.4 times more Vitamin B9 and 1471.5 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Roasted Squash Seeds vs Valencia Oranges:

• Roasted Whole Pumpkin And Squash Seeds have 2 times more Copper, 4 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese and 18.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.6 times more Calcium, 1.7 times more Phosphorus, 1.8 times more Potassium and 174.6 times more Water than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 300 calories:

• Roasted Whole Pumpkin And Squash Seeds have 7.1 times more Fat, 11.5 times more Saturated Fat, 21.9 times more Omega 6 and 2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Omega 3 and 2 times more Carbohydrate than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Raw Valencia Oranges have similar amounts of Energy and Fiber per 300 kcal.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.