Comparing Nutrients in 100 grams Whole Roasted Squash Seeds VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Whole Roasted Squash Seeds	Oranges with Peel	Recommended Dietary Allowance
Energy	15.4% 446kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.8g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48.4% 18.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	33% 18.6g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	7.15% 0.093mg	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	2.25% 9μg	7.5% 30μg	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	0.33% 0.3mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.5% 55mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	6.33% 0.057mg	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	41.4% 3.3mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	NA	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	13% 92mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Whole Roasted Squash Seeds versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Roasted Squash Seeds vs Oranges with Peel :

• 100 g of Raw Oranges with Peel contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 5.9 times more Vitamin B5, 2.5 times more Vitamin B6, 3.3 times more Vitamin B9 and 236.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Oranges with Peel provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Whole Roasted Squash Seeds vs Oranges with Peel :

• 100 grams of Whole Roasted Squash Seeds have 12.1 times more Copper, 4.1 times more Iron, 18.7 times more Magnesium, 4.2 times more Phosphorus, 4.7 times more Potassium and 93.6 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.3 times more Calcium and 18.3 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Roasted Squash Seeds have 7.1 times more Energy, 64.7 times more Fat, 104.9 times more Saturated Fat, 4.8 times more Omega 3, 199.1 times more Omega 6, 3.5 times more Carbohydrate, 4.1 times more Fiber and 14.3 times more Protein than Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6