Comparing Nutrients in 14 ounces Squash Seed Kernels VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Squash Seed Kernels	Blanched Almonds	Recommended Dietary Allowance
Energy	76.5% 2219kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 17.7g	g per day for Men 19-50 years
Fiber	62.7% 24g	103% 39.3g	38g per day for Men 19-50 years
Protein	214% 120g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	35% 0.46mg	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	57.5% 230μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	317% 7.3mg	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	699% 4894mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	0.48% 18g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.6 times more Vitamin B2 and 10.9 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Blanched 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 Blanched Almonds:

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Copper, 2.7 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus, 1.2 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium and 2.7 times more Sodium than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 2.2 times more Saturated Fat, 30 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Energy and Fat per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.