Comparing Nutrients in 7 ounces Navel Oranges VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Navel Oranges	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	3.35% 97kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	102% 17.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	82% 107g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	96% 36.5g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.65% 0.073mg	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	4.47% 18μg	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	0.66% 0.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	152% 1.37mg	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	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	42.8% 0.98mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Whole Roasted Squash Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Whole Roasted Squash Seeds:

• 7 ounces of Navel Oranges have 2 times more Vitamin B1, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 197 times more Vitamin C than Whole Roasted Squash Seeds.
• Both Navel Oranges and Whole Roasted Squash Seeds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Navel Oranges as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Whole Roasted Squash Seeds:

• 7 ounces of Navel Oranges have 19.1 times more Water than Whole Roasted Squash Seeds.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Calcium, 17.7 times more Copper, 25.5 times more Iron, 23.8 times more Magnesium, 17.1 times more Manganese, 4 times more Phosphorus, 5.5 times more Potassium and 128.8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Roasted Whole Pumpkin And Squash Seeds contain 9.1 times more Energy, 129.3 times more Fat, 215.9 times more Saturated Fat, 8.6 times more Omega 3, 380.8 times more Omega 6, 4.3 times more Carbohydrate, 8.4 times more Fiber and 20.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein