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Comparing Nutrients in 100 calories Roasted Squash Seed KernelsVS Carrots

Weight per 100 calories

Roasted Squash Seed Kernels
17.4g
Carrots
244g

Roasted Squash Seed Kernels have 14 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Squash Seed Kernels
19%
71%
10%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
8.8%8.55g
Fat
0.6%0.59g
8.55 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
4.65%1.5g
Saturated Fat
0.24%0.078g
1.5 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
1.2%0.019g
Omega 3
0.3%0.005g
0.019 gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20%3.4g
Omega 6
1.43%0.24g
3.4 gvs0.24 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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1.97%2.56g
Carbohydrate
18%23.4g
2.56 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.31%0.22g
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.22 gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.017%0.012g
Fructose
1.85%1.34g
≤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]
0.012 gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.012g
Glucose
%1.44g
0.012 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.2g
Sucrose
%8.76g
0.2 gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
3%1.13g
Fiber
18%6.83g
1.13 gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
9.3%5.2g
Protein
4.05%2.27g
5.2 gvs2.27 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

0%0μg
Vitamin A
226%2037μg
RAE, retinol activity equivalents
0 μgvs2037 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
1%0.012mg
Vitamin B1
13.4%0.16mg
Thiamine
0.012 mgvs0.16 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
2%0.026mg
Vitamin B2
11%0.14mg
Riboflavin
0.026 mgvs0.14 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
4.82%0.77mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
0.77 mgvs2.4 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
2%0.099mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
0.099 mgvs0.67 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
1.34%0.017mg
Vitamin B6
26%0.34mg
Pyridoxine
0.017 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
18%5.4μg
Biotin
NA μgvs5.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.5%9.93μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
9.93 μgvs46.3 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
0.35%0.31mg
Vitamin C
16%14.4mg
Ascorbic acid
0.31 mgvs14.4 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
0.65%0.098mg
Vitamin E
10.7%1.6mg
Tocopherols and Tocotrienols
0.098 mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.65%0.78μg
Vitamin K
27%32μg
Phytomenadione or phylloquinone
0.78 μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.91%9.06mg
Calcium
8.05%80.5mg
9.06 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.7%0.22mg
Copper
12%0.11mg
0.22 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
17.6%1.4mg
Iron
9.15%0.73mg
1.4 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
23%96mg
Magnesium
6.97%29.3mg
96 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
34%0.78mg
Manganese
15%0.35mg
0.78 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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
29.2%205mg
Phosphorus
12%85.4mg
205 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
4.04%137mg
Potassium
23%780mg
137 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
2.98%1.64μg
Selenium
0.44%0.24μg
1.64 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.21%3.14mg
Sodium
11.2%168mg
3.14 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
12%1.33mg
Zinc
5.32%0.59mg
1.33 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.01%0.35g
Water
5.82%215g
0.35 gvs215 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 100 calories of Roasted Squash Seed Kernels vs Carrots:
Comparing minerals per 100 calories for Roasted Squash Seed Kernels vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: