Comparing Nutrients in 5 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Chilled Orange Juice	Recommended Dietary Allowance
Energy	28% 814kcal	2.4% 69.5kcal	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% 12g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	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	16% 21g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	16.2% 11.8g	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	0.14% 0.099g	4.36% 3.16g	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	% 0.099g	% 2.95g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 5.7g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	8.3% 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% 80.8μg	6.73% 27μg	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	2.83% 2.55mg	53% 47.6mg	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	5.3% 0.79mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	6.6% 0.06mg	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	143% 11.4mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	1.4% 0.033mg	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	238% 1664mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Chilled Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt versus 5 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt vs Chilled Orange Juice:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 15.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 5 oz of Chilled Orange Juice from Concentrate contain 18.7 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Chilled Orange Juice:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 4.7 times more Calcium, 30.4 times more Copper, 62.1 times more Iron, 50 times more Magnesium, 195.2 times more Manganese, 69.1 times more Phosphorus, 4.4 times more Potassium, 94 times more Selenium, 128 times more Sodium and 109.1 times more Zinc than Chilled Orange Juice.
• While 5 oz of Chilled Orange Juice from Concentrate contain 43 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 11.7 times more Energy, 408.8 times more Fat, 610.3 times more Saturated Fat, 15.9 times more Omega 3, 851.7 times more Omega 6, 1.3 times more Carbohydrate, 21.7 times more Fiber and 43.9 times more Protein than Chilled Orange Juice.
• While 5 oz of Chilled Orange Juice from Concentrate contain 6.4 times more Sugars and 31.9 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein