Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Oat Oil

Macros Ratio

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

Macro Nutrients

	Squash Seed Kernels	Oat Oil	Recommended Dietary Allowance
Energy	193% 5590kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	613% 196g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	1119% 18g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	2299% 391g	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	0% 0g	130g per day for Men 19-50 years
Sugars	19.3% 14g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	0% 0g	38g per day for Men 19-50 years
Protein	540% 302g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Oat Oil	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	0% 0mg	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	0% 0μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	145% 22mg	960% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	206% 247μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Oat Oil	Recommended Dietary Allowance
Calcium	46% 460mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	0% 0mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	0% 0g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Squash Seed Kernels vs Oat Oil:

• 1 kilogram of Squash Seed Kernels has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Oat Oil.
• While 1 kg of Oat Oil contains 6.6 times more Vitamin E and 3.4 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Oat Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Pumpkin And Squash Seed Kernels as well as Oat Oil have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Squash Seed Kernels has more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Oat Oil.
• 1 kilogram of Oat Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Squash Seed Kernels has more Carbohydrate, more Fiber and more Protein than Oat Oil.
• While 1 kg of Oat Oil contains 1.6 times more Energy, 2 times more Fat, 2.3 times more Saturated Fat, 14.9 times more Omega 3 and 1.9 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Oat Oil provide inadequate amounts of Carbohydrate, Fiber and Protein