Comparing Nutrients in 14 ounces Whole Roasted Squash SeedsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Whole Roasted Squash Seeds

16%

38%

46%

Navel Oranges

91%

14 oz ▼

Macro Nutrients

Whole Roasted Squash Seedsvs Navel Oranges

61%1770kcal

Energy

6.7%194kcal

1770 kcalvs194 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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79.4%77g

Fat

0.61%0.6g

77 gvs0.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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45.5%14.6g

Saturated Fat

0.21%0.067g

14.6 gvs0.067 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19%0.31g

Omega 3

2.23%0.036g

0.31 gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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204%34.8g

Omega 6

0.54%0.091g

34.8 gvs0.091 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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164%213g

Carbohydrate

38.3%49.8g

213 gvs49.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

46.5%33.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs33.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

12.3%8.93g

≤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]

NA gvs8.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.8g

NA gvs7.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%17g

NA gvs17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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192%73g

Fiber

23%8.73g

73 gvs8.73 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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131%73.6g

Protein

6.45%3.6g

73.6 gvs3.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Whole Roasted Squash Seedsvs Navel Oranges

1.32%12μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

12 μgvs47.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.2%0.13mg

Vitamin B1

22.5%0.27mg

Thiamine

0.13 mgvs0.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

15.6%0.2mg

Riboflavin

0.21 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.1%1.14mg

Vitamin B3

10.5%1.7mg

Niacin, nicotinic acid, niacinamide

1.14 mgvs1.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.45%0.22mg

Vitamin B5

20.7%1.04mg

Pantothenic acid

0.22 mgvs1.04 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.3%0.15mg

Vitamin B6

24%0.31mg

Pyridoxine

0.15 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.93%35.7μg

Vitamin B9

33.7%135μg

Folates and Folic Acid

35.7 μgvs135 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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1.32%1.2mg

Vitamin C

261%235mg

Ascorbic acid

1.2 mgvs235 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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Vitamin E

3.97%0.6mg

Tocopherols and Tocotrienols

NA mgvs0.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Whole Roasted Squash Seedsvs Navel Oranges

22%218mg

Calcium

17%171mg

218 mgvs171 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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304%2.74mg

Copper

17%0.15mg

2.74 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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164%13mg

Iron

6.45%0.52mg

13 mgvs0.52 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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248%1040mg

Magnesium

10.4%43.7mg

1040 mgvs43.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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85.6%1.97mg

Manganese

5%0.12mg

1.97 mgvs0.12 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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52%365mg

Phosphorus

13%91mg

365 mgvs91 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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107%3647mg

Potassium

19.4%659mg

3647 mgvs659 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

0%0μg

NA μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.76%71.4mg

Sodium

0.26%3.97mg

71.4 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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372%41mg

Zinc

2.9%0.32mg

41 mgvs0.32 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%18g

Water

9.22%341g

18 gvs341 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Whole Roasted Squash Seeds vs Navel Oranges:

Raw Navel Oranges contain 4 times more Vitamin A, 2 times more Vitamin B1, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 197 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds and Raw Navel Oranges have similar amounts of Vitamin B2 per 14 oz.
Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Whole Roasted Squash Seeds vs Navel Oranges:

Roasted Whole Pumpkin And Squash Seeds have 1.3 times more Calcium, 17.7 times more Copper, 25.5 times more Iron, 23.8 times more Magnesium, 17.1 times more Manganese, 4 times more Phosphorus, 5.5 times more Potassium, 18 times more Sodium and 128.8 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 19.1 times more Water than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 14 ounces:

Roasted Whole Pumpkin And Squash Seeds have 9.1 times more Energy, 129.3 times more Fat, 215.9 times more Saturated Fat, 8.6 times more Omega 3, 380.8 times more Omega 6, 4.3 times more Carbohydrate, 8.4 times more Fiber and 20.4 times more Protein than Raw Navel Oranges.
Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

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Comparing Nutrients in 14 ounces Whole Roasted Squash SeedsVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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