Comparing Nutrients in 7 ounces Squash Seed Kernels VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Squash Seed Kernels	Valencia Oranges	Recommended Dietary Allowance
Energy	38.3% 1109kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	18% 23.6g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	13% 4.96g	38g per day for Men 19-50 years
Protein	107% 60g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	9.6% 0.13mg	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	28.8% 115μg	19.3% 77.4μg	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	4.2% 3.77mg	107% 96mg	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	29% 4.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.13% 91mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	8.16% 0.073mg	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	219% 17.5mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	2% 0.046mg	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	350% 2447mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	4.63% 171g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 18.2 times more Vitamin B3, 3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 25.5 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 36.3 times more Copper, 98 times more Iron, 59.2 times more Magnesium, 197.5 times more Manganese, 72.5 times more Phosphorus, 4.5 times more Potassium and 130.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16.5 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Valencia Oranges have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pumpkin And Squash Seed Kernels have 11.4 times more Energy, 163.5 times more Fat, 247.4 times more Saturated Fat, 7.5 times more Omega 3, 470.7 times more Omega 6, 2.4 times more Fiber and 29.1 times more Protein than Raw Valencia Oranges.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Valencia Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.