Comparing Nutrients in 5 ounces Squash Seed Kernels VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Oranges	7%	2%	91%

Macro Nutrients

	Squash Seed Kernels	Oranges	Recommended Dietary Allowance
Energy	27.3% 792kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	13% 16.7g	130g per day for Men 19-50 years
Sugars	2.74% 2g	18.3% 13.3g	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	0.29% 0.21g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	76.5% 43g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	6.54% 0.085mg	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	20.6% 82.2μg	10.6% 42.5μg	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	3% 2.7mg	83.8% 75.4mg	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	20.6% 3.1mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Oranges	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	7.1% 0.064mg	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	156% 12.5mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	1.54% 0.035mg	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	250% 1748mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	3.32% 123g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 17.7 times more Vitamin B3, 3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.9 times more Vitamin B9, 12.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and 28 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 29.8 times more Copper, 88.2 times more Iron, 59.2 times more Magnesium, 181.7 times more Manganese, 88.1 times more Phosphorus, 4.5 times more Potassium, 18.8 times more Selenium and 111.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 16.6 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pumpkin And Squash Seed Kernels have 11.9 times more Energy, 408.8 times more Fat, 577.3 times more Saturated Fat, 17.1 times more Omega 3, 1150.6 times more Omega 6, 2.5 times more Fiber and 32.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.7 times more Sugars than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.