Comparing Nutrients in 5 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Fresh Orange juice	Recommended Dietary Allowance
Energy	28% 814kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	16.4% 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	0.14% 0.099g	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 5.87g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	4.36% 0.057mg	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	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	2.83% 2.55mg	78.7% 71mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Fresh 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	6.93% 0.062mg	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	3.54% 0.28mg	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	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Fresh 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 Fresh 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 Fresh Orange juice:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 5 times more Vitamin B2, 11.1 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9, 14 times more Vitamin E and 45 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.3 times more Vitamin B1 and 27.8 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Raw Orange juice 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 Fresh Orange juice:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 4.7 times more Calcium, 29 times more Copper, 40.4 times more Iron, 50 times more Magnesium, 320.7 times more Manganese, 69.1 times more Phosphorus, 3.9 times more Potassium, 94 times more Selenium, 256 times more Sodium and 152.8 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 43.5 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 12.8 times more Energy, 245.3 times more Fat, 356 times more Saturated Fat, 10.1 times more Omega 3, 675.5 times more Omega 6, 1.4 times more Carbohydrate, 32.5 times more Fiber and 42.6 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 6.5 times more Sugars and 30.3 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein