Comparing Nutrients in 7 ounces Valencia Oranges VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Valencia Oranges	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	53% 17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 2.26g	g per day for Men 19-50 years
Fiber	13% 4.96g	34% 13g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15.3% 0.2mg	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	19.3% 77.4μg	28.3% 113μg	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	107% 96mg	3.97% 3.57mg	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	NA	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	281% 2.53mg	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	2.23% 0.18mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	387% 8.9mg	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	4.8% 33.7mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	138% 15mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.11% 4.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Valencia Oranges have more Vitamin A, 1.2 times more Vitamin B1 and 26.9 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 3.8 times more Vitamin B2, 16.2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Valencia Oranges have 42.5 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Calcium, 34.5 times more Copper, 89.7 times more Iron, 55 times more Magnesium, 195.2 times more Manganese, 69.1 times more Phosphorus, 4.4 times more Potassium, more Sodium and 127.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Roasted Pumpkin And Squash Seed Kernels with Salt contain 11.7 times more Energy, 163.5 times more Fat, 244.1 times more Saturated Fat, 6.9 times more Omega 3, 445.2 times more Omega 6, 2.6 times more Fiber and 28.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Carbohydrate per 7 oz.
• Both Raw Valencia Oranges as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.