Comparing Nutrients in 7 ounces Florida Oranges VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Florida Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Energy	3.15% 91kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	25% 18g	3.83% 2.78g	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	0.41% 0.3g	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	NA	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	22% 0.28mg	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	8.43% 33.7μg	28.8% 115μg	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	99% 89.3mg	4.2% 3.77mg	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	2.4% 0.36mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	296% 2.67mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	392% 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	3.4% 24mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Squash Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Squash Seed Kernels:

• 7 ounces of Florida Oranges have 23.7 times more Vitamin C than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 2.7 times more Vitamin B1, 3.8 times more Vitamin B2, 12.5 times more Vitamin B3, 3 times more Vitamin B5, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9, 12.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Squash Seed Kernels:

• 7 ounces of Florida Oranges have 16.7 times more Water than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 34.4 times more Copper, 98 times more Iron, 59.2 times more Magnesium, 189.3 times more Manganese, 102.8 times more Phosphorus, 4.8 times more Potassium, 18.8 times more Selenium and 97.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Squash Seed Kernels contain similar levels of Calcium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 6.5 times more Sugars than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 12.2 times more Energy, 233.6 times more Fat, 346.4 times more Saturated Fat, 10.9 times more Omega 3, 668.1 times more Omega 6, 2.5 times more Fiber and 43.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Squash Seed Kernels offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Florida Oranges VS Squash Seed Kernels

What are the health benefits of Florida Oranges compared to Squash Seed Kernels?

Florida oranges are a good source of vitamin C, potassium, and fiber, which can help support a healthy immune system, heart health, and digestion. Squash seed kernels are rich in protein, healthy fats, and minerals like magnesium and zinc, which can support muscle function and overall health. Both are nutritious options, but the health benefits may vary based on individual needs and dietary preferences.

Can I lose weight easier by eating more Florida Oranges or Squash Seed Kernels?

Both Florida oranges and squash seed kernels can be part of a healthy weight loss diet due to their nutrient content and fiber. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can support weight loss efforts while providing essential nutrients for overall health.

Should I eat more Florida Oranges or more Squash Seed Kernels to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Florida Oranges and Squash Seed Kernels have their own nutritional benefits, but for muscle gain, Squash Seed Kernels would be a better choice as they are higher in protein and healthy fats compared to Florida Oranges. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Florida Oranges compared to Squash Seed Kernels?

Producing Florida Oranges generally has a higher environmental impact compared to Squash Seed Kernels. Oranges require more water, pesticides, and fertilizers to grow, leading to increased water usage and chemical runoff. Additionally, transporting oranges over long distances contributes to carbon emissions. Squash Seed Kernels, on the other hand, can be grown with less water and fewer chemicals, making them a more environmentally friendly option.