Comparing Nutrients in 14 ounces Squash Seed Kernels VS Mustard Oil

Macros Ratio

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

Macro Nutrients

	Squash Seed Kernels	Mustard Oil	Recommended Dietary Allowance
Energy	76.5% 2219kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	144% 46g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	1463% 23.4g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	358% 61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	0% 0g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	62.7% 24g	0% 0g	38g per day for Men 19-50 years
Protein	214% 120g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Mustard Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57.7% 8.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Mustard Oil	Recommended Dietary Allowance
Calcium	18.3% 183mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	0% 0g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Mustard Oil.
• Both Dried Pumpkin And Squash Seed Kernels as well as Mustard Oil have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Squash Seed Kernels vs Mustard Oil:

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

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While Mustard Oil contains 1.6 times more Energy, 2 times more Fat, 1.3 times more Saturated Fat and 49.2 times more Omega 3 than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Mustard Oil have insufficient amounts of Glucose and Sucrose in 14 oz.