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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	28% 814kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	37% 48g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	58% 42g	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	14.8% 10.7g	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	% 9.33g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 22g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	28.3% 0.37mg	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	27.3% 109μg	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	228% 205mg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	82% 819mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.7% 28μg	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	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	7.15% 0.16mg	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	63.4% 444mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Frozen Orange Juice Concentrate with Calcium 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 Frozen Orange Juice Concentrate with Calcium 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 Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 4.1 times more Vitamin B3 and 11.3 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 80.4 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Frozen Orange Juice Concentrate with Calcium provide similar amounts of Vitamin B2 and Vitamin E per five ounces.
• 5 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Frozen Orange Juice Concentrate with Calcium 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 Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 21.6 times more Copper, 24.5 times more Iron, 15.7 times more Magnesium, 38.7 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium, 23.5 times more Selenium, 36.6 times more Sodium and 47.8 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 11.1 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 5 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 3.9 times more Energy, 196.2 times more Fat, 144.8 times more Saturated Fat, 6.5 times more Omega 3, 425.9 times more Omega 6, 6.5 times more Fiber and 12.4 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 2.3 times more Carbohydrate, 23 times more Sugars and 107.9 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 5 ounces of Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6