Comparing Nutrients in 14 ounces Almond paste VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Almond paste	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	62.7% 1818kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	79.4% 77g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	45.5% 14.6g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	204% 34.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	164% 213g	130g per day for Men 19-50 years
Sugars	198% 144g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	192% 73g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	131% 73.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	11.3% 0.15mg	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	72.4% 290μg	8.93% 35.7μg	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	0.44% 0.4mg	1.32% 1.2mg	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	358% 53.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	68.3% 683mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	304% 2.74mg	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	79.4% 6.35mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	85.6% 1.97mg	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	146% 1024mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	107% 3647mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	372% 41mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Whole Roasted Squash Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Whole Roasted Squash Seeds:

• 14 ounces of Almond paste have 2.4 times more Vitamin B1, 8 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B5 and 8.1 times more Vitamin B9 than Whole Roasted Squash Seeds.
• Both Almond paste and Whole Roasted Squash Seeds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Almond paste as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Whole Roasted Squash Seeds:

• 14 ounces of Almond paste have 3.1 times more Calcium, 1.7 times more Manganese and 2.8 times more Phosphorus than Whole Roasted Squash Seeds.
• While 14 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.5 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 2.9 times more Potassium and 7 times more Zinc than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.4 times more Fat and 2.6 times more Omega 3 than Whole Roasted Squash Seeds.
• While 14 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.4 times more Saturated Fat, 1.6 times more Omega 6, 3.8 times more Fiber and 2.1 times more Protein than Almond paste.
• Both Almond paste and Whole Roasted Squash Seeds offer comparable quantities of Energy and Carbohydrate per 14 ounces.