Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Squash Seed Kernels	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	193% 5590kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	1152% 196g	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	113% 147g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	2.07% 1.5g	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	% 1.3g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 11.4g	g per day for Men 19-50 years
Fiber	158% 60g	171% 65g	38g per day for Men 19-50 years
Protein	540% 302g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Roasted Squash Seed Kernels	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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	77% 1mg	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	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	21% 19mg	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	145% 22mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	46% 460mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	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	1103% 88.2mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	1952% 45mg	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	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	0.55% 20.3g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 3.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin E and 1.6 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 1 kg.
• Both Dried Pumpkin And Squash Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Squash Seed Kernels vs Roasted Squash Seed Kernels:

• Roasted Pumpkin And Squash Seed Kernels contain 2.6 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels contain 1.4 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Sugars, Fiber and Protein per 1 kg.
• Both Dried Pumpkin And Squash Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.