Comparing Nutrients in 14 ounces Whole Roasted Squash Seeds VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Whole Roasted Squash Seeds	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	61% 1770kcal	76.2% 2211kcal	2900kcal per day for Men 19-50 years
Fat	79.4% 77g	194% 188g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	121% 39g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	204% 34.8g	656% 112g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	131% 73.6g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Watermelon Seed Kernels	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	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	27% 0.35mg	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	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	1.32% 1.2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	22% 218mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	303% 2.72mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	487% 2044mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	279% 6.4mg	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	428% 2997mg	700mg per day for Men 19-50 years
Potassium	107% 3647mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	372% 41mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Watermelon Seed Kernels per 14 oz

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

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

• 14 oz of Dried Watermelon Seed Kernels contain 5.6 times more Vitamin B1, 2.8 times more Vitamin B2, 12.4 times more Vitamin B3, 6.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 6.4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 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 Dried Watermelon Seed Kernels 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 Watermelon Seed Kernels:

• 14 ounces of Whole Roasted Squash Seeds have 1.4 times more Potassium than Watermelon Seed Kernels.
• While 14 oz of Dried Watermelon Seed Kernels contain 2.2 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 8.2 times more Phosphorus and 5.5 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Watermelon Seed Kernels contain similar levels of Calcium, Copper and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Roasted Squash Seeds have 3.5 times more Carbohydrate than Watermelon Seed Kernels.
• While 14 oz of Dried Watermelon Seed Kernels contain 2.4 times more Fat, 2.7 times more Saturated Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Watermelon Seed Kernels offer comparable quantities of Energy per 14 ounces.