Comparing Nutrients in 1 kilogram Roasted Squash Seed Kernels VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Roasted Squash Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	198% 5740kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	201% 262g	130g per day for Men 19-50 years
Sugars	17.8% 13g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	533% 298g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	52% 520mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	NA	420mg per day for Men 19-50 years
Manganese	1952% 45mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	232% 7880mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	NA	11mg per day for Men 19-50 years
Water	0.55% 20.3g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Squash Seed Kernels vs Frozen Roasted Potatoes with Salt:

• Both Roasted Pumpkin And Squash Seed Kernels and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Roasted Squash Seed Kernels vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Roasted Squash Seed Kernels has 3.5 times more Calcium, 16.1 times more Iron and 1.8 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 16.6 times more Sodium than Roasted Pumpkin And Squash Seed Kernels.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Squash Seed Kernels has 4.5 times more Energy, 27.1 times more Fat, 51.2 times more Saturated Fat, 2.5 times more Fiber and 13.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.8 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels.