Comparing Nutrients in 14 ounces Blanched Almonds VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Blanched Almonds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	80.7% 2342kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	106% 34g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	457% 77.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	45% 58.4g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	7.06% 5.1g	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% 0g	0.38% 0.28g	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	% 0.12g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 4.52g	g per day for Men 19-50 years
Fiber	103% 39.3g	68% 25.8g	38g per day for Men 19-50 years
Protein	152% 85g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	30.5% 0.4mg	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	48.6% 194μg	56.6% 226μg	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% 0mg	7.94% 7.14mg	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	628% 94mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	94% 937mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	562% 5.06mg	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	163% 13mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	520% 2183mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	775% 18mg	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	273% 1909mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	92% 3128mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.22% 8.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Roasted Squash Seed Kernels:

• Blanched Almonds have 2.7 times more Vitamin B1, 4.7 times more Vitamin B2 and 42.4 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Blanched Almonds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Roasted Squash Seed Kernels:

• Blanched Almonds have 4.5 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 2.5 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Selenium and 2.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Copper, Potassium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.3 times more Carbohydrate, 3.6 times more Sugars and 1.5 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 2.2 times more Saturated Fat, 27.8 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy and Fat per 14 oz.
• Both Blanched Almonds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.