Comparing Nutrients in 14 ounces Squash Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	76.5% 2219kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	24% 17.3g	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	0.82% 0.6g	0.6% 0.44g	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	% 0.52g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 15.7g	g per day for Men 19-50 years
Fiber	62.7% 24g	131% 49.6g	38g per day for Men 19-50 years
Protein	214% 120g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	43.7% 175μg	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	8.38% 7.54mg	0% 0mg	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	57.7% 8.65mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	455% 4.1mg	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	438% 35mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	699% 4894mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.4 times more Vitamin B2 and 11.8 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Almonds.
• While Almonds contain 5.8 times more Calcium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 2.3 times more Saturated Fat, 40 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Almonds.
• While Almonds contain 2 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.