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

Macros Ratio

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

Macro Nutrients

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Energy	78.6% 2278kcal	76.5% 2219kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	484% 82g	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	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	7.66% 5.56g	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	0.82% 0.6g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 4.5g	g per day for Men 19-50 years
Fiber	68% 25.8g	62.7% 24g	38g per day for Men 19-50 years
Protein	211% 118g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	43.7% 0.57mg	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	57.5% 230μg	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	8.38% 7.54mg	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	57.7% 8.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	20.6% 206mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	592% 5.33mg	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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	520% 2183mg	559% 2350mg	420mg per day for Men 19-50 years
Manganese	775% 18mg	784% 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	666% 4660mg	699% 4894mg	700mg per day for Men 19-50 years
Potassium	92% 3128mg	94% 3211mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	282% 31mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	0.56% 20.8g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels contain 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 Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 14 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried 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 Roasted Squash Seed Kernels vs Squash Seed Kernels:

• Roasted Pumpkin And Squash Seed Kernels have 2.6 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried 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 have 1.4 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried 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 Roasted Pumpkin And Squash Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.