Comparing Nutrients in 100 calories Carrots VS Roasted Squash Seed Kernels

Weight per 100 calories

• Carrots: 244g
• Roasted Squash Seed Kernels: 17.4g

Roasted Pumpkin And Squash Seed Kernels have 14 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 100 calories - Carrots or Roasted Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Carrots	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	8.8% 8.55g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	16% 11.6g	0.31% 0.22g	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	1.85% 1.34g	0.017% 0.012g	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	% 1.44g	% 0.012g	g per day for Men 19-50 years
Sucrose	% 8.76g	% 0.2g	g per day for Men 19-50 years
Fiber	18% 6.83g	3% 1.13g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	226% 2037μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.82% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	1.34% 0.017mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	2.5% 9.93μg	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	16% 14.4mg	0.35% 0.31mg	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	10.7% 1.6mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	0.91% 9.06mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	34% 0.78mg	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	12% 85.4mg	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	4.04% 137mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	2.98% 1.64μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5.82% 215g	0.01% 0.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Roasted Squash Seed Kernels:

• Raw Carrots have more Vitamin A, 13.2 times more Vitamin B1, 5.4 times more Vitamin B2, 3.1 times more Vitamin B3, 6.7 times more Vitamin B5, 19.3 times more Vitamin B6, 4.7 times more Vitamin B9, 45.9 times more Vitamin C, 16.5 times more Vitamin E and 41.1 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Raw Carrots as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Roasted Squash Seed Kernels:

• Raw Carrots have 8.9 times more Calcium, 5.7 times more Potassium, 53.7 times more Sodium and 608.9 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 2 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 6.7 times more Selenium and 2.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 9.1 times more Carbohydrate, 51.4 times more Sugars, 110 times more Fructose and 6 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 14.6 times more Fat, 19.1 times more Saturated Fat, 4 times more Omega 3, 14 times more Omega 6 and 2.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Raw Carrots as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.