Comparing Nutrients in 300 calories Roasted Pumpkin And Squash Seed Kernels with SaltVS Valencia Oranges

Weight per 300 calories

Roasted Pumpkin And Squash Seed Kernels with Salt

52.3g

Valencia Oranges

612g

Roasted Pumpkin And Squash Seed Kernels with Salt have 11.7 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Roasted Pumpkin And Squash Seed Kernels with Salt or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Roasted Pumpkin And Squash Seed Kernels with Salt

19%

71%

10%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Roasted Pumpkin And Squash Seed Kernels with Saltvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

26.4%25.6g

Fat

1.9%1.84g

25.6 gvs1.84 g

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

Find Nuts and Seeds rich in Fat

14%4.47g

Saturated Fat

0.67%0.21g

4.47 gvs0.21 g

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

Find Nuts and Seeds rich in Saturated Fat

3.63%0.058g

Omega 3

6.12%0.098g

0.058 gvs0.098 g

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

Find Nuts and Seeds rich in Omega 3

60.2%10.2g

Omega 6

1.6%0.27g

10.2 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

5.9%7.7g

Carbohydrate

56%72.8g

7.7 gvs72.8 g

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

Find Nuts and Seeds rich in Carbohydrate

0.93%0.67g

Sugars

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

0.67 gvsNA g

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

Find Nuts and Seeds rich in Sugars

0.05%0.037g

Fructose

≤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]

0.037 gvsNA g

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

Find Nuts and Seeds rich in Fructose

%0.037g

Glucose

0.037 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%0.6g

Sucrose

0.6 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

8.94%3.4g

Fiber

40.3%15.3g

3.4 gvs15.3 g

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

Find Nuts and Seeds rich in Fiber

28%15.6g

Protein

11.4%6.37g

15.6 gvs6.37 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

Roasted Pumpkin And Squash Seed Kernels with Saltvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

3.05%0.037mg

Vitamin B1

44.4%0.53mg

Thiamine

0.037 mgvs0.53 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

6.03%0.078mg

Vitamin B2

19%0.24mg

Riboflavin

0.078 mgvs0.24 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

14.5%2.3mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs1.68 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

5.96%0.3mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.3 mgvs1.53 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

4.02%0.052mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.052 mgvs0.39 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

7.45%29.8μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

29.8 μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.05%0.94mg

Vitamin C

330%297mg

Ascorbic acid

0.94 mgvs297 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

1.95%0.29mg

Vitamin E

Tocopherols and Tocotrienols

0.29 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

1.96%2.35μg

Vitamin K

Phytomenadione or phylloquinone

2.35 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Roasted Pumpkin And Squash Seed Kernels with Saltvs Valencia Oranges

2.7%27mg

Calcium

24.5%245mg

27 mgvs245 mg

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

Find Nuts and Seeds rich in Calcium

74%0.67mg

Copper

25%0.23mg

0.67 mgvs0.23 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

52.7%4.2mg

Iron

6.9%0.55mg

4.2 mgvs0.55 mg

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

Find Nuts and Seeds rich in Iron

68.4%287mg

Magnesium

14.6%61.2mg

287 mgvs61.2 mg

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

Find Nuts and Seeds rich in Magnesium

102%2.35mg

Manganese

6.12%0.14mg

2.35 mgvs0.14 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

87.7%614mg

Phosphorus

15%104mg

614 mgvs104 mg

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

Find Nuts and Seeds rich in Phosphorus

12%412mg

Potassium

32.2%1096mg

412 mgvs1096 mg

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

Find Nuts and Seeds rich in Potassium

8.93%4.9μg

Selenium

4.9 μgvsNA μg

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

Find Nuts and Seeds rich in Selenium

8.9%134mg

Sodium

0%0mg

134 mgvs0 mg

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

Find Nuts and Seeds rich in Sodium

36.3%4mg

Zinc

3.34%0.37mg

4 mgvs0.37 mg

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

Find Nuts and Seeds rich in Zinc

0.029%1.06g

Water

14.3%529g

1.06 gvs529 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt vs Valencia Oranges:

Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 14.6 times more Vitamin B1, 3.1 times more Vitamin B2, 5.1 times more Vitamin B5, 7.4 times more Vitamin B6, 8 times more Vitamin B9 and 315.6 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Pumpkin And Squash Seed Kernels with Salt vs Valencia Oranges:

Roasted Pumpkin And Squash Seed Kernels with Salt have 2.9 times more Copper, 7.7 times more Iron, 4.7 times more Magnesium, 16.7 times more Manganese, 5.9 times more Phosphorus, more Sodium and 10.9 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 9 times more Calcium, 2.7 times more Potassium and 498.2 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.

Comparison of macro-nutrients per 300 calories:

Roasted Pumpkin And Squash Seed Kernels with Salt have 14 times more Fat, 20.8 times more Saturated Fat, 38 times more Omega 6 and 2.4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Omega 3, 9.5 times more Carbohydrate and 4.5 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
Both Roasted Pumpkin And Squash Seed Kernels with Salt and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Pumpkin And Squash Seed Kernels with SaltVS Toasted Sesame Seeds with SaltValencia OrangesVS Toasted Sesame Seeds with SaltRoasted Pumpkin And Squash Seed Kernels with SaltVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Roasted Pumpkin And Squash Seed Kernels with SaltVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Pumpkin And Squash Seed Kernels with Salt or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: