Comparing Nutrients in 14 ounces Whole Roasted Squash Seeds VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Almond paste	8%	52%	40%

Macro Nutrients

	Whole Roasted Squash Seeds	Almond paste	Recommended Dietary Allowance
Energy	61% 1770kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	79.4% 77g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	204% 34.8g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	192% 73g	50% 19g	38g per day for Men 19-50 years
Protein	131% 73.6g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Almond paste	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	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	8.93% 35.7μg	72.4% 290μg	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	1.32% 1.2mg	0.44% 0.4mg	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	NA	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Almond paste	Recommended Dietary Allowance
Calcium	22% 218mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	200% 1.8mg	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	164% 13mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	148% 3.4mg	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	52% 365mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	107% 3647mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	NA	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	372% 41mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Roasted Squash Seeds versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Roasted Squash Seeds vs Almond paste:

• 14 oz of Almond paste contain 2.4 times more Vitamin B1, 8 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B5 and 8.1 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Almond paste provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Whole Roasted Squash Seeds vs Almond paste:

• 14 ounces of Whole Roasted Squash Seeds have 1.5 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 2.9 times more Potassium and 7 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 3.1 times more Calcium, 1.7 times more Manganese and 2.8 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Roasted Squash Seeds have 1.4 times more Saturated Fat, 1.6 times more Omega 6, 3.8 times more Fiber and 2.1 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 1.4 times more Fat and 2.6 times more Omega 3 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Almond paste offer comparable quantities of Energy and Carbohydrate per 14 ounces.