Comparing Nutrients in 5 ounces Valencia Oranges VS Whole Roasted Squash Seeds

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	58.6% 76g	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	9.33% 3.54g	68.6% 26g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	4.03% 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	14% 55.3μg	3.2% 12.8μg	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	76.4% 68.7mg	0.47% 0.43mg	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

	Valencia Oranges	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	109% 0.98mg	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	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	30.6% 0.7mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.17% 6.38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Whole Roasted Squash Seeds:

• Raw Valencia Oranges have 4 times more Vitamin A, 2.6 times more Vitamin B1, 4.5 times more Vitamin B5, 1.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 161.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Vitamin B2 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Valencia Oranges as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Whole Roasted Squash Seeds:

• Raw Valencia Oranges have 19.2 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.4 times more Calcium, 18.6 times more Copper, 36.8 times more Iron, 26.2 times more Magnesium, 21.6 times more Manganese, 5.4 times more Phosphorus, 5.1 times more Potassium, more Sodium and 171.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Roasted Whole Pumpkin And Squash Seeds contain 9.1 times more Energy, 64.7 times more Fat, 104.9 times more Saturated Fat, 4.8 times more Omega 3, 199.1 times more Omega 6, 4.5 times more Carbohydrate, 7.4 times more Fiber and 17.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.