Comparing Nutrients in 1 kilogram Roasted Almonds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	206% 5980kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	82.4% 107g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 11.3g	g per day for Men 19-50 years
Fiber	287% 109g	158% 60g	38g per day for Men 19-50 years
Protein	374% 210g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	64% 0.77mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	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

	Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	268% 2680mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	710% 78mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.4% 52.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Squash Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds 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 Roasted Almonds vs Squash Seed Kernels:

• 1 kilogram of Roasted Almonds has 7.8 times more Vitamin B2 and 11 times more Vitamin E than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 3.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Squash Seed Kernels provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds 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 Roasted Almonds vs Squash Seed Kernels:

• 1 kilogram of Roasted Almonds has 5.8 times more Calcium than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 2.4 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 4.7 times more Selenium and 2.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Squash Seed Kernels contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2 times more Carbohydrate, 3.5 times more Sugars and 1.8 times more Fiber than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 2.1 times more Saturated Fat, 12 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Squash Seed Kernels offer comparable quantities of Energy and Fat per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3