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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Oranges with Peel	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	34% 13g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	138% 15mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Roasted Pumpkin And Squash Seed Kernels with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B1 and 39.4 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 3 times more Vitamin B2, 8.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Oranges with Peel as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.3 times more Calcium and 40.5 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 22.4 times more Copper, 10.1 times more Iron, 39.3 times more Magnesium, 53.4 times more Phosphorus, 4 times more Potassium, 13.4 times more Selenium, 128 times more Sodium and 69.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 9.1 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, 1.4 times more Fiber and 23 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6