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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Roasted Squash Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Energy	198% 5740kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	17.8% 13g	47.6% 34.5g	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	4.97% 3.6g	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	% 27g	g per day for Men 19-50 years
Fiber	171% 65g	79% 30g	38g per day for Men 19-50 years
Protein	533% 298g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Calcium	52% 520mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	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	12% 180mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	24.4% 902g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 3.4 times more Vitamin B2, 6.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 4.1 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.5 times more Vitamin B6, 2 times more Vitamin C, 1.8 times more Vitamin E and 3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Roasted Pumpkin And Squash Seed Kernels have 1.7 times more Calcium, 75 times more Copper, 23.7 times more Iron, 55 times more Magnesium, 29 times more Manganese, 39.1 times more Phosphorus, 3.4 times more Potassium, 13.4 times more Selenium and 38.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.2 times more Sodium and 44.4 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels have 16.4 times more Energy, 272.5 times more Fat, 284.8 times more Saturated Fat, 111 times more Omega 3, 225.2 times more Omega 6, 1.8 times more Carbohydrate, 2.2 times more Fiber and 39.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.