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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	78.6% 2278kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	17% 22g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	13.6% 9.84g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	211% 118g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	34% 0.44mg	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	56.6% 226μg	8.93% 35.7μg	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	7.94% 7.14mg	12% 10.7mg	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	15% 2.22mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	46% 0.41mg	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	400% 32mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	520% 2183mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	775% 18mg	77.7% 1.8mg	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	666% 4660mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	92% 3128mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	9.97% 369g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 3.9 times more Vitamin B1, 5 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5 and 6.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 2.1 times more Calcium, 12.3 times more Copper, 12.6 times more Iron, 68.8 times more Magnesium, 10 times more Manganese, 48.9 times more Phosphorus, 4.4 times more Potassium, 23.5 times more Selenium and 29.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 45.8 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Drained Canned Carrots with Salt have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 23 times more Energy, 258.2 times more Fat, 237.3 times more Saturated Fat, 10.1 times more Omega 3, 248 times more Omega 6, 2.7 times more Carbohydrate, 4.3 times more Fiber and 46.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.