Comparing Nutrients in 5 ounces Valencia Oranges VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Valencia Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	11.7% 15g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	0.29% 0.21g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15.6% 0.2mg	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	14% 55.3μg	20.6% 82.2μg	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	76.4% 68.7mg	3% 2.7mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	212% 1.9mg	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	1.6% 0.13mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	280% 6.44mg	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	3.44% 24mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	NA	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Squash Seed Kernels:

• Raw Valencia Oranges have 12 times more Vitamin A and 25.5 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 18.2 times more Vitamin B3, 3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Squash Seed Kernels:

• Raw Valencia Oranges have 16.5 times more Water than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 36.3 times more Copper, 98 times more Iron, 59.2 times more Magnesium, 197.5 times more Manganese, 72.5 times more Phosphorus, 4.5 times more Potassium and 130.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Pumpkin And Squash Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pumpkin And Squash Seed Kernels contain 11.4 times more Energy, 163.5 times more Fat, 247.4 times more Saturated Fat, 7.5 times more Omega 3, 470.7 times more Omega 6, 2.4 times more Fiber and 29.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Pumpkin And Squash Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Raw Valencia Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.