Comparing Nutrients in 100 calories OrangesVS Squash Seed Kernels
Weight per 100 calories
Oranges
213g
Squash Seed Kernels
18g
Dried Pumpkin And Squash Seed Kernels have 11.9 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.
Discover which food has more nutrients per 100 calories - Oranges or Squash Seed Kernels?
Oranges VS Squash Seed Kernels Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Oranges or Squash Seed Kernels?
Lets compare vitamin content per 100 calories of Oranges vs Squash Seed Kernels:
100 calories of Oranges have 130.8 times more Vitamin A, 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 4 times more Vitamin B5, 5 times more Vitamin B6, 6.2 times more Vitamin B9 and 333 times more Vitamin C than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.5 times more Vitamin B3 than Raw Oranges.
Both Oranges and Squash Seed Kernels provide similar amounts of Vitamin E per 100 calories.
100 calories of Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
Both Raw Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Oranges vs Squash Seed Kernels:
100 calories of Oranges have 10.3 times more Calcium, 2.7 times more Potassium and 197.3 times more Water than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 2.5 times more Copper, 7.4 times more Iron, 5 times more Magnesium, 15.3 times more Manganese, 7.4 times more Phosphorus, 1.6 times more Selenium and 9.4 times more Zinc than Raw Oranges.
100 calories of Oranges lack sufficient amounts of Selenium and Zinc
100 calories of Squash Seed Kernels lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Oranges have 13 times more Carbohydrate, 79.4 times more Sugars and 4.8 times more Fiber than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 34.4 times more Fat, 48.5 times more Saturated Fat, 96.7 times more Omega 6 and 2.7 times more Protein than Raw Oranges.
Both Oranges and Squash Seed Kernels offer comparable quantities of Energy per 100 calories.
100 calories of Oranges provide inadequate amounts of Omega 6
100 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
Both Raw Oranges as well as Dried Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.