Comparing Nutrients in 5 ounces Squash Seed Kernels VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Energy	27.3% 792kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	2.74% 2g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 6.07g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	76.5% 43g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	3.3% 122g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 4 times more Vitamin B1, 3 times more Vitamin B2, 11.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 14.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and 31.1 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 34.4 times more Copper, 67.8 times more Iron, 53.8 times more Magnesium, 156.7 times more Manganese, 53.6 times more Phosphorus, 4.9 times more Potassium, more Selenium and 97.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 16.4 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Navel Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pumpkin And Squash Seed Kernels have 11.4 times more Energy, 327 times more Fat, 509.4 times more Saturated Fat, 13.3 times more Omega 3, 900.4 times more Omega 6, 2.7 times more Fiber and 33.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Sugars and 15 times more Fructose than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Navel Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.