Comparing Nutrients in 7 ounces Squash Seed Kernels VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Energy	38.3% 1109kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 8.5g	g per day for Men 19-50 years
Fiber	31.3% 12g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	107% 60g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Navel 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Navel Oranges	Recommended Dietary Allowance
Calcium	9.13% 91mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	4.6% 171g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 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.
• While Raw Navel Oranges contain 12 times more Vitamin A and 31.1 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 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.
• While Raw Navel Oranges contain 16.4 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Navel 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, 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.
• While Raw Navel Oranges contain 6.1 times more Sugars and 15 times more Fructose than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Navel Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.