Comparing Nutrients in 7 ounces Navel Oranges VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Navel Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Energy	3.35% 97kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 2.24g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	0.28% 10.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Squash Seed Kernels:

• 7 ounces of Navel Oranges have 31.1 times more Vitamin C than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 4 times more Vitamin B1, 3 times more Vitamin B2, 11.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 14.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel 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 Navel Oranges vs Squash Seed Kernels:

• 7 ounces of Navel Oranges have 16.4 times more Water than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 34.4 times more Copper, 67.8 times more Iron, 53.8 times more Magnesium, 156.7 times more Manganese, 53.6 times more Phosphorus, 4.9 times more Potassium, more Selenium and 97.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Squash Seed Kernels contain similar levels of Calcium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 6.1 times more Sugars and 15 times more Fructose than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 11.4 times more Energy, 327 times more Fat, 509.4 times more Saturated Fat, 13.3 times more Omega 3, 900.4 times more Omega 6, 2.7 times more Fiber and 33.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Squash Seed Kernels offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Navel Oranges VS Squash Seed Kernels

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and reduce inflammation. Squash seed kernels are rich in healthy fats, protein, and minerals like magnesium and zinc which can support heart health, muscle function, and immune system function. Both are nutritious options, but navel oranges are higher in vitamin C and antioxidants, while squash seed kernels are higher in healthy fats and minerals.

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

Both navel oranges and squash seed kernels can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Navel oranges are high in fiber and vitamin C, which can support weight loss by promoting fullness and boosting metabolism. Squash seed kernels are a good source of healthy fats, protein, and fiber, which can also help with satiety and weight management. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like navel oranges and squash seed kernels, along with a balanced diet and regular physical activity, can support your weight loss goals.

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

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources to support muscle growth and repair. Both Navel Oranges and Squash Seed Kernels are nutritious options, but Squash Seed Kernels are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a balanced diet with a mix of plant-based proteins, whole grains, fruits, and vegetables will help support your fitness goals.

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

Navel oranges have a higher environmental impact compared to squash seed kernels due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in monoculture orchards, which can lead to soil degradation and pesticide use. Squash seed kernels are a more sustainable option as they require less water, can be grown in diverse cropping systems, and have a lower carbon footprint. Choosing squash seed kernels over navel oranges can help reduce environmental impact.