Comparing Nutrients in 14 ounces Canola Oil VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Canola Oil	Squash Seed Kernels	Recommended Dietary Allowance
Energy	121% 3509kcal	76.5% 2219kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	2267% 36.3g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	444% 75.4g	484% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	0% 0g	7.66% 5.56g	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	0.82% 0.6g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	0% 0g	62.7% 24g	38g per day for Men 19-50 years
Protein	0% 0g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	43.7% 0.57mg	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	0% 0μg	57.5% 230μg	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	8.38% 7.54mg	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	462% 69.3mg	57.7% 8.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	236% 283μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	0% 0mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	592% 5.33mg	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	0% 0mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	559% 2350mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	784% 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	0% 0mg	699% 4894mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	94% 3211mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	282% 31mg	11mg per day for Men 19-50 years
Water	0% 0g	0.56% 20.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canola Oil vs Squash Seed Kernels:

• Canola Oil has 8 times more Vitamin E and 9.8 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Canola Oil.
• Both Canola Oil as well as Dried 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 Canola Oil vs Squash Seed Kernels:

• Dried Pumpkin And Squash Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Canola Oil.

Comparison of macro-nutrients per 14 ounces:

• Canola Oil has 1.6 times more Energy, 2 times more Fat and 76.1 times more Omega 3 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
• Both Canola Oil and Dried Pumpkin And Squash Seed Kernels have similar amounts of Saturated Fat and Omega 6 per 14 oz.
• Both Canola Oil as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.