Comparing Nutrients in 14 ounces Roasted Squash Seed Kernels VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Roasted Squash Seed Kernels	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	78.6% 2278kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	86.4% 84g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	216% 36.7g	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	37% 48g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	59% 42.7g	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	32% 23g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 2.1g	g per day for Men 19-50 years
Fiber	68% 25.8g	0% 0g	38g per day for Men 19-50 years
Protein	211% 118g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	19.5% 0.25mg	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	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	7.94% 7.14mg	1.76% 1.6mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	185% 222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	20.6% 206mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	8.38% 0.075mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	520% 2183mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	775% 18mg	5.35% 0.12mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	92% 3128mg	9.8% 333mg	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	4.76% 71.4mg	263% 3941mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	6.8% 252g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Commercial Italian Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Squash Seed Kernels versus 14 oz of Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Squash Seed Kernels vs Commercial Italian Salad Dressing:

• 14 ounces of Roasted Squash Seed Kernels have 3.5 times more Vitamin B1, more Vitamin B2, 33.8 times more Vitamin B3, more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B9 and 4.5 times more Vitamin C than Commercial Italian Salad Dressing.
• While 14 oz of Commercial Italian Salad Dressing contain 3.9 times more Vitamin E and 12.4 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• 14 ounces of Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Squash Seed Kernels vs Commercial Italian Salad Dressing:

• 14 ounces of Roasted Squash Seed Kernels have 4 times more Calcium, 67.1 times more Copper, 31 times more Iron, 110 times more Magnesium, 144.8 times more Manganese, 78.3 times more Phosphorus, 9.4 times more Potassium, 4.7 times more Selenium and 109.1 times more Zinc than Commercial Italian Salad Dressing.
• While 14 oz of Commercial Italian Salad Dressing contain 55.2 times more Sodium than Roasted Pumpkin And Squash Seed Kernels.
• 14 ounces of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Squash Seed Kernels have 2.4 times more Energy, 2.3 times more Fat, 2.9 times more Saturated Fat, 2.1 times more Omega 6, 1.2 times more Carbohydrate, more Fiber and 72.8 times more Protein than Commercial Italian Salad Dressing.
• While 14 oz of Commercial Italian Salad Dressing contain 13.4 times more Omega 3, 8.3 times more Sugars and 83.1 times more Fructose than Roasted Pumpkin And Squash Seed Kernels.
• 14 ounces of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein