Comparing Nutrients in 1 kilogram Roasted Squash Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	198% 5740kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	119% 38g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	166% 216g	130g per day for Men 19-50 years
Sugars	17.8% 13g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 39.5g	g per day for Men 19-50 years
Fiber	171% 65g	329% 125g	38g per day for Men 19-50 years
Protein	533% 298g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Almonds	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 570μg	110% 440μg	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	0% 0mg	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	1709% 256mg	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 Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	52% 520mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	1.2% 44g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 45.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Selenium, 18 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 5.2 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels have 2.2 times more Saturated Fat, 37 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Almonds.
• While Almonds contain 1.5 times more Carbohydrate, 3.4 times more Sugars and 1.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.