Comparing Nutrients in 5 ounces Whole Roasted Squash Seeds VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Whole Roasted Squash Seeds	Oranges with Peel	Recommended Dietary Allowance
Energy	21.8% 632kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.6% 26g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	47% 26.3g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	10% 0.13mg	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	3.2% 12.8μg	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	0.47% 0.43mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.8% 78mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	8.98% 0.081mg	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	58.6% 4.7mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	NA	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	18.6% 130mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Roasted Squash Seeds versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Roasted Squash Seeds vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 5.9 times more Vitamin B5, 2.5 times more Vitamin B6, 3.3 times more Vitamin B9 and 236.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Oranges with Peel provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Whole Roasted Squash Seeds vs Oranges with Peel :

• 5 ounces of Whole Roasted Squash Seeds have 12.1 times more Copper, 4.1 times more Iron, 18.7 times more Magnesium, 4.2 times more Phosphorus, 4.7 times more Potassium and 93.6 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Calcium and 18.3 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Roasted Squash Seeds have 7.1 times more Energy, 64.7 times more Fat, 104.9 times more Saturated Fat, 4.8 times more Omega 3, 199.1 times more Omega 6, 3.5 times more Carbohydrate, 4.1 times more Fiber and 14.3 times more Protein than Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6