Comparing Nutrients in 1 kilogram Whole Roasted Squash Seeds VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Almond paste	8%	52%	40%

Macro Nutrients

	Whole Roasted Squash Seeds	Almond paste	Recommended Dietary Allowance
Energy	154% 4460kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	484% 184g	126% 48g	38g per day for Men 19-50 years
Protein	331% 186g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Almond paste	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	27.7% 0.36mg	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	183% 730μg	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	1.1% 1mg	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	903% 135mg	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

	Whole Roasted Squash Seeds	Almond paste	Recommended Dietary Allowance
Calcium	55% 550mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	504% 4.54mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	372% 8.56mg	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	369% 2580mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Roasted Squash Seeds versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Roasted Squash Seeds vs Almond paste:

• 1 kg of Almond paste contains 2.4 times more Vitamin B1, 8 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B5 and 8.1 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Almond paste provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Whole Roasted Squash Seeds vs Almond paste:

• 1 kilogram of Whole Roasted Squash Seeds has 1.5 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 2.9 times more Potassium and 7 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 3.1 times more Calcium, 1.7 times more Manganese and 2.8 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Roasted Squash Seeds has 1.4 times more Saturated Fat, 1.6 times more Omega 6, 3.8 times more Fiber and 2.1 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.4 times more Fat and 2.6 times more Omega 3 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Almond paste offer comparable quantities of Energy and Carbohydrate per one kilogram.