Comparing Nutrients in 100 grams Florida Oranges VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Florida Oranges	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	1.6% 46kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	1.78% 1.3g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	17% 6.5g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	7.7% 0.1mg	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	4.25% 17μg	14.3% 57μg	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	50% 45mg	2% 1.8mg	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	1.2% 0.18mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	142% 1.28mg	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	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	195% 4.5mg	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	1.7% 12mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	69.5% 7.64mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.055% 2.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Florida Oranges vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Florida Oranges have more Vitamin A, 1.4 times more Vitamin B1 and 25 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 3.8 times more Vitamin B2, 11.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9, 3.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Florida Oranges vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Florida Oranges have 42.9 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 32.7 times more Copper, 89.7 times more Iron, 55 times more Magnesium, 187.1 times more Manganese, 97.8 times more Phosphorus, 4.7 times more Potassium, 18.8 times more Selenium, more Sodium and 95.5 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Florida Oranges have 7.1 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 12.5 times more Energy, 233.6 times more Fat, 341.8 times more Saturated Fat, 10.1 times more Omega 3, 631.9 times more Omega 6, 1.3 times more Carbohydrate, 2.7 times more Fiber and 42.6 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.