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Comparing Nutrients in 100 grams Squash Seed KernelsVS Oranges

Macros Ratio

Protein Fat Carbs

Squash Seed Kernels
20%
73%
7%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

19.3%559kcal
Energy
1.62%47kcal
559 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
50.6%49g
Fat
0.12%0.12g
49 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
27%8.66g
Saturated Fat
0.047%0.015g
8.66 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.5%0.12g
Omega 3
0.44%0.007g
0.12 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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122%20.7g
Omega 6
0.11%0.018g
20.7 gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.24%10.7g
Carbohydrate
9.04%11.8g
10.7 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.93%1.4g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.21%0.15g
Fructose
NA
≤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]
0.15 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.13g
Glucose
NA
0.13 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.13g
Sucrose
NA
1.13 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
15.8%6g
Fiber
6.3%2.4g
6 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
54%30.2g
Protein
1.68%0.94g
30.2 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
1 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.8%0.27mg
Vitamin B1
7.25%0.087mg
Thiamine
0.27 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.8%0.15mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.15 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
31%5mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
5 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
15%0.75mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.75 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.14 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
14.5%58μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
58 μgvs30 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.1%1.9mg
Vitamin C
59%53.2mg
Ascorbic acid
1.9 mgvs53.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14.5%2.18mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
2.18 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.1%7.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.3 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.6%46mg
Calcium
4%40mg
46 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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149%1.34mg
Copper
5%0.045mg
1.34 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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110%8.8mg
Iron
1.25%0.1mg
8.8 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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141%592mg
Magnesium
2.4%10mg
592 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.54mg
Manganese
1.1%0.025mg
4.54 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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176%1233mg
Phosphorus
2%14mg
1233 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.8%809mg
Potassium
5.32%181mg
809 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.4μg
Selenium
0.91%0.5μg
9.4 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.47%7mg
Sodium
0%0mg
7 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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71%7.8mg
Zinc
0.64%0.07mg
7.8 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.14%5.23g
Water
2.34%86.8g
5.23 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Squash Seed Kernels vs Oranges:
Comparing minerals per 100 grams for Squash Seed Kernels vs Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: