Comparing Nutrients in 14 ounces Flaxseed VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	73% 2119kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	106% 34g	32g per day for Men 19-50 years
Omega 3	5659% 91g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	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	88% 115g	45% 58.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	% 1.6g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 4.52g	g per day for Men 19-50 years
Fiber	285% 108g	68% 25.8g	38g per day for Men 19-50 years
Protein	130% 72.6g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.52mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	447% 134μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	101% 1012mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	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	284% 22.7mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	520% 2183mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	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	364% 2548mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	92% 3128mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	0.22% 8.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Flaxseed vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Flaxseed has 23.5 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Vitamin B3, 3 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Flaxseed vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Flaxseed has 4.9 times more Calcium and 2.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed has 205.5 times more Omega 3, 2 times more Carbohydrate, 1.2 times more Sugars and 4.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.3 times more Saturated Fat, 3.3 times more Omega 6 and 1.6 times more Protein than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy and Fat per 14 oz.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.