Comparing Nutrients in 1 kilogram Roasted Pumpkin And Squash Seed Kernels with Salt VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Almond paste	8%	52%	40%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Almond paste	Recommended Dietary Allowance
Energy	198% 5740kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	368% 478g	130g per day for Men 19-50 years
Sugars	17.8% 13g	500% 363g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	171% 65g	126% 48g	38g per day for Men 19-50 years
Protein	533% 298g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	27.7% 0.36mg	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	143% 570μg	183% 730μg	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	20% 18mg	1.1% 1mg	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	37.3% 5.6mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Almond paste	Recommended Dietary Allowance
Calcium	52% 520mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	504% 4.54mg	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	1009% 80.7mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	372% 8.56mg	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	1677% 11740mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt vs Almond paste:

• 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt has 3.1 times more Vitamin B3, 5 times more Vitamin B5, 2.8 times more Vitamin B6, 18 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 2.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 24.2 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Almond paste provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Pumpkin And Squash Seed Kernels with Salt vs Almond paste:

• 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt has 2.8 times more Copper, 5 times more Iron, 4.2 times more Magnesium, 5.2 times more Manganese, 4.6 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Selenium, 28.4 times more Sodium and 5.2 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 3.3 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt has 1.3 times more Energy, 1.8 times more Fat, 3.2 times more Saturated Fat, 3.5 times more Omega 6, 1.4 times more Fiber and 3.3 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.8 times more Omega 3, 3.3 times more Carbohydrate and 28.1 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.