Comparing Nutrients in 14 ounces Roasted Squash Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	78.6% 2278kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	47% 15g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	288% 49g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 15.7g	g per day for Men 19-50 years
Fiber	68% 25.8g	131% 49.6g	38g per day for Men 19-50 years
Protein	211% 118g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.6% 226μg	43.7% 175μg	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	678% 102mg	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 Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	20.6% 206mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	520% 2183mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	775% 18mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	92% 3128mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 45.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Squash Seed Kernels vs Almonds:

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Selenium, 18 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 5.2 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 2.2 times more Saturated Fat, 37 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Almonds.
• While Almonds contain 1.5 times more Carbohydrate, 3.4 times more Sugars and 1.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 14 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.