Comparing Nutrients in 1 kilogram Almond paste VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Almond paste	Squash Seed Kernels	Recommended Dietary Allowance
Energy	158% 4580kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	124% 2g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	82.4% 107g	130g per day for Men 19-50 years
Sugars	500% 363g	19.3% 14g	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	2.07% 1.5g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	126% 48g	158% 60g	38g per day for Men 19-50 years
Protein	161% 90g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	110% 1.43mg	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	183% 730μg	145% 580μg	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	1.1% 1mg	21% 19mg	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	903% 135mg	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	172% 1720mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	1492% 13.4mg	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	200% 16mg	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	1975% 45.4mg	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	369% 2580mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	710% 78mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.4% 52.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Squash Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Squash Seed Kernels:

• 1 kilogram of Almond paste has 2.7 times more Vitamin B2, 1.3 times more Vitamin B9 and 6.2 times more Vitamin E than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 3.3 times more Vitamin B1, 3.5 times more Vitamin B3, 6.6 times more Vitamin B5, 4 times more Vitamin B6, 19 times more Vitamin C and more Vitamin K than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Squash Seed Kernels:

• 1 kilogram of Almond paste has 3.7 times more Calcium than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 3 times more Copper, 5.5 times more Iron, 4.6 times more Magnesium, 5.3 times more Manganese, 4.8 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Selenium and 5.3 times more Zinc than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.7 times more Omega 3, 4.5 times more Carbohydrate and 25.9 times more Sugars than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.8 times more Fat, 3.3 times more Saturated Fat, 3.7 times more Omega 6, 1.3 times more Fiber and 3.4 times more Protein than Almond paste.
• Both Almond paste and Squash Seed Kernels offer comparable quantities of Energy per one kilogram.