Comparing Nutrients in 100 calories Squash Seed Kernels VS Canned Carrots with Salt

Weight per 100 calories

• Squash Seed Kernels: 18g
• Canned Carrots with Salt: 400g

Squash Seed Kernels have 22.4 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Squash Seed Kernels or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Squash Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.05% 8.77g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	21.8% 3.7g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.47% 1.9g	17% 22g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	13.7% 9.9g	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	0.037% 0.027g	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	% 0.023g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	2.82% 1.07g	15.8% 6g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.07% 0.049mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.58% 0.89mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.13mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.97% 0.026mg	34.5% 0.45mg	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	2.6% 10.4μg	9% 36μg	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	0.38% 0.34mg	12% 11mg	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	2.6% 0.39mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.82% 8.23mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	46.2% 0.42mg	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	19.7% 1.58mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	78.3% 1.8mg	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	31.5% 221mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	3.06% 1.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.083% 1.25mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.025% 0.94g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Squash Seed Kernels vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 12476.9 times more Vitamin A, 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 2.5 times more Vitamin B3, 4 times more Vitamin B5, 17.5 times more Vitamin B6, 3.5 times more Vitamin B9, 31.8 times more Vitamin C, 7.6 times more Vitamin E and 30 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Squash Seed Kernels vs Canned Carrots with Salt:

• Dried Pumpkin And Squash Seed Kernels have 3.3 times more Magnesium, 2.3 times more Phosphorus and 1.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 12.2 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 2.2 times more Manganese, 4.9 times more Potassium, 773 times more Sodium and 397.4 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Drained Canned Carrots with Salt have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Pumpkin And Squash Seed Kernels have 11.5 times more Fat, 10.8 times more Saturated Fat, 11.7 times more Omega 6 and 2.1 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2 times more Omega 3, 11.6 times more Carbohydrate, 39.6 times more Sugars and 5.6 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Drained Canned Carrots with Salt have similar amounts of Energy per 100 kcal.
• Both Dried Pumpkin And Squash Seed Kernels as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.