Comparing Nutrients in 1 kilogram Almonds VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Almonds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	200% 5790kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	113% 147g	130g per day for Men 19-50 years
Sugars	60% 43.5g	17.8% 13g	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	1.5% 1.1g	0.97% 0.7g	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	% 1.7g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 11.4g	g per day for Men 19-50 years
Fiber	329% 125g	171% 65g	38g per day for Men 19-50 years
Protein	378% 212g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	143% 570μg	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	0% 0mg	20% 18mg	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	1709% 256mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	269% 2690mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1417% 12.8mg	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	464% 37mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1952% 45mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.55% 20.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Almonds have 2.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 45.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Almonds as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Almonds have 5.2 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Selenium, 256 times more Sodium and 2.4 times more Zinc than Almonds.
• Both Almonds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.5 times more Carbohydrate, 3.4 times more Sugars and 1.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.2 times more Saturated Fat, 37 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Almonds.
• Both Almonds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy and Fat per 1 kg.
• Both Almonds as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.