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

Weight per 100 calories

• Roasted Squash Seed Kernels: 17.4g
• Canned Carrots with Liquids and Salt: 435g

Roasted Squash Seed Kernels have 25 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Roasted Squash Seed Kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.55g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.97% 2.56g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	14.8% 10.7g	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	0.017% 0.012g	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	% 0.012g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	3% 1.13g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.82% 0.77mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.34% 0.017mg	37.5% 0.49mg	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	2.5% 9.93μg	8.7% 34.8μg	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	0.35% 0.31mg	9.66% 8.7mg	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	0.65% 0.098mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.65% 0.78μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.91% 9.06mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	49.8% 0.45mg	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	17.6% 1.4mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	85% 1.96mg	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	29.2% 205mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	4.04% 137mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	2.98% 1.64μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.01% 0.35g	11% 404g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 6.8 times more Vitamin B1, 4.5 times more Vitamin B2, 2.4 times more Vitamin B3, 6.1 times more Vitamin B5, 28 times more Vitamin B6, 3.5 times more Vitamin B9, 27.7 times more Vitamin C, 32.5 times more Vitamin E and 54.3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Roasted Pumpkin And Squash Seed Kernels have 2.4 times more Magnesium and 2.4 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 14.9 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.5 times more Manganese, 5.5 times more Potassium, 332.8 times more Sodium and 1143.2 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Canned Carrots Solids and Liquids with Salt have similar amounts of Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Roasted Pumpkin And Squash Seed Kernels have 14 times more Fat, 13.7 times more Saturated Fat, 14 times more Omega 6 and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Omega 3, 9.1 times more Carbohydrate, 47.6 times more Sugars and 6.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 100 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.