Comparing Nutrients in 14 ounces Squash Seed Kernels VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Squash Seed Kernels	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	76.5% 2219kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	106% 34g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	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	32.7% 42.5g	45% 58.4g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	0.82% 0.6g	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	% 0.52g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 4.52g	g per day for Men 19-50 years
Fiber	62.7% 24g	68% 25.8g	38g per day for Men 19-50 years
Protein	214% 120g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Roasted Squash Seed Kernels	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	30.5% 0.4mg	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	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	8.38% 7.54mg	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	57.7% 8.65mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	18.3% 183mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	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	438% 35mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	520% 2183mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	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	699% 4894mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	92% 3128mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	0.22% 8.06g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 3.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin E and 1.6 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Roasted 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 Squash Seed Kernels vs Roasted Squash Seed Kernels:

• Roasted Pumpkin And Squash Seed Kernels contain 2.6 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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