Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Squash Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Energy	193% 5590kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	60.8% 79g	130g per day for Men 19-50 years
Sugars	19.3% 14g	65.7% 47.6g	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	2.07% 1.5g	4.28% 3.1g	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	% 1.3g	% 4g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 40.5g	g per day for Men 19-50 years
Fiber	158% 60g	87% 33g	38g per day for Men 19-50 years
Protein	540% 302g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	73% 0.95mg	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	145% 580μg	25% 100μg	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	21% 19mg	27.8% 25mg	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	145% 22mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Calcium	46% 460mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	82.2% 0.74mg	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	1103% 88.2mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	74.3% 1.7mg	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	1761% 12330mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Squash Seed Kernels vs Frozen Carrots:

• 1 kilogram of Squash Seed Kernels has 6.2 times more Vitamin B1, 4.1 times more Vitamin B2, 10.7 times more Vitamin B3, 4 times more Vitamin B5, 1.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 3.8 times more Vitamin E than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 710 times more Vitamin A, 1.3 times more Vitamin C and 2.4 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Dried Pumpkin And Squash Seed Kernels as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Squash Seed Kernels vs Frozen Carrots:

• 1 kilogram of Squash Seed Kernels has 1.3 times more Calcium, 18.1 times more Copper, 20 times more Iron, 49.3 times more Magnesium, 26.6 times more Manganese, 37.4 times more Phosphorus, 3.4 times more Potassium, 13.4 times more Selenium and 23.7 times more Zinc than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 9.7 times more Sodium and 17.2 times more Water than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Squash Seed Kernels has 15.5 times more Energy, 106.6 times more Fat, 184.2 times more Saturated Fat, 7.1 times more Omega 3, 83.8 times more Omega 6, 1.4 times more Carbohydrate, 1.8 times more Fiber and 38.8 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 3.4 times more Sugars than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein