Comparing Nutrients in 1 kilogram Roasted Whole Pumpkin And Squash Seeds with Salt VS Plain Almond Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	154% 4460kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	205% 65.5g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	145% 188g	130g per day for Men 19-50 years
Sugars	NA	86.5% 62.7g	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 61.4g	g per day for Men 19-50 years
Fiber	484% 184g	271% 103g	38g per day for Men 19-50 years
Protein	331% 186g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	79.2% 1.03mg	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	22.5% 90μg	133% 530μg	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	3.33% 3mg	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	NA	1614% 242mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Whole Pumpkin And Squash Seeds with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	55% 550mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	1038% 9.34mg	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	414% 33mg	436% 35mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	927% 21.3mg	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	131% 920mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	1694% 25410mg	151% 2270mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	299% 33mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Plain Almond Butter with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt vs Plain Almond Butter with Salt:

• 1 kg of Plain Almond Butter with Salt contains 18.1 times more Vitamin B2, 11 times more Vitamin B3, 5.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Plain Almond Butter with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Whole Pumpkin And Squash Seeds with Salt vs Plain Almond Butter with Salt:

• 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt has 1.2 times more Potassium, 11.2 times more Sodium and 3.1 times more Zinc than Plain Almond Butter with Salt.
• While 1 kg of Plain Almond Butter with Salt contains 6.3 times more Calcium, 1.4 times more Copper, 4.3 times more Manganese and 5.5 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Plain Almond Butter with Salt contain similar levels of Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt has 11 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Plain Almond Butter with Salt.
• While 1 kg of Plain Almond Butter with Salt contains 1.4 times more Energy, 2.9 times more Fat, 1.8 times more Saturated Fat and 1.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Plain Almond Butter with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Plain Almond Butter with Salt provide inadequate amounts of Omega 3