Comparing Nutrients in 1 kilogram Palm Oil VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Palm Oil	0%	100%	0%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Palm Oil	Squash Seed Kernels	Recommended Dietary Allowance
Energy	305% 8840kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	1031% 1000g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	1541% 493g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	125% 2g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	535% 91g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	82.4% 107g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	158% 60g	38g per day for Men 19-50 years
Protein	0% 0g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Palm Oil	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	0% 0mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1063% 159mg	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Palm Oil	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	0% 0mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	1.25% 0.1mg	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	710% 78mg	11mg per day for Men 19-50 years
Water	0% 0g	1.4% 52.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Palm Oil VS Squash Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Palm Oil 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 Palm Oil vs Squash Seed Kernels:

• 1 kilogram of Palm Oil has 7.3 times more Vitamin E than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Palm Oil.
• Both Palm Oil and Squash Seed Kernels provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Palm Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Palm Oil as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Palm Oil vs Squash Seed Kernels:

• 1 kg of Dried Pumpkin And Squash Seed Kernels contains more Calcium, more Copper, 882 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Palm Oil.
• 1 kilogram of Palm Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Palm Oil has 1.6 times more Energy, 2 times more Fat, 5.7 times more Saturated Fat and 1.7 times more Omega 3 than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 2.3 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Palm Oil.
• 1 kilogram of Palm Oil provide inadequate amounts of Carbohydrate, Fiber and Protein