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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	78.6% 2278kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	26.6% 19.3g	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	0.38% 0.28g	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 19g	g per day for Men 19-50 years
Fiber	68% 25.8g	114% 43.3g	38g per day for Men 19-50 years
Protein	211% 118g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	41.5% 0.54mg	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	54.6% 218μg	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	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	15% 2.22mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	20.6% 206mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	520% 2183mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	775% 18mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	92% 3128mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Pumpkin And Squash Seed Kernels with Salt versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 8 times more Vitamin B2, 1.4 times more Vitamin B6 and 42.7 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 2.2 times more Iron, 2 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 4.7 times more Selenium, 85.3 times more Sodium and 2.3 times more Zinc than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 5.2 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Roasted Almonds contain similar levels of Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 2.1 times more Saturated Fat, 11.1 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.4 times more Carbohydrate, 3.8 times more Sugars and 1.7 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Roasted Almonds offer comparable quantities of Energy and Fat per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3