Comparing Nutrients in 100 grams Valencia Oranges VS Squash Seed Kernels

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Energy	1.7% 49kcal	19.3% 559kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	27% 8.66g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	8.24% 10.7g	130g per day for Men 19-50 years
Sugars	NA	1.93% 1.4g	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	0.21% 0.15g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	15.8% 6g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	11% 0.14mg	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	9.75% 39μg	14.5% 58μg	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	54% 48.5mg	2.1% 1.9mg	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	NA	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	4% 40mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	149% 1.34mg	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	1.13% 0.09mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	141% 592mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	198% 4.54mg	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	2.43% 17mg	176% 1233mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	23.8% 809mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.14% 5.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Squash Seed Kernels:

• Raw Valencia Oranges have 12 times more Vitamin A and 25.5 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 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.
• Both Raw Valencia Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Squash Seed Kernels:

• Raw Valencia Oranges have 16.5 times more Water than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 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.
• Both Raw Valencia Oranges and Dried Pumpkin And Squash Seed Kernels have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pumpkin And Squash Seed Kernels contain 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 Raw Valencia Oranges and Dried Pumpkin And Squash Seed Kernels have similar amounts of Carbohydrate per 100 g.
• Both Raw Valencia Oranges as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.