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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Flaxseed	13%	67%	20%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Energy	198% 5740kcal	184% 5340kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	435% 422g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	14258% 228g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	347% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	222% 289g	130g per day for Men 19-50 years
Sugars	17.8% 13g	21.4% 15.5g	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	0% 0g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 11.5g	g per day for Men 19-50 years
Fiber	171% 65g	718% 273g	38g per day for Men 19-50 years
Protein	533% 298g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	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	1370% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	197% 9.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1127% 338μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 570μg	218% 870μg	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	6.67% 6mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	52% 520mg	255% 2550mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	1356% 12mg	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	716% 57.3mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	933% 3920mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	1079% 25mg	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	917% 6420mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	239% 8130mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	395% 43.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	1.9% 69.6g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Vitamin B3, 3 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• While Flaxseed contains 23.5 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Vitamin B2 and Vitamin K per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Flaxseed.
• While Flaxseed contains 4.9 times more Calcium and 2.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 2.3 times more Saturated Fat, 3.3 times more Omega 6 and 1.6 times more Protein than Flaxseed.
• While Flaxseed contains 205.5 times more Omega 3, 2 times more Carbohydrate and 4.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Energy, Fat and Sugars per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.