Comparing Nutrients in 1 pound Carrots VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Carrots	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	6.4% 186kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	234% 39.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	188% 244g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	NA	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	220% 83.5g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Carrots	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	421% 3787μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	10.2% 41μg	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	29.7% 26.8mg	1.5% 1.36mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	348% 3.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	98% 2.25mg	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	22.7% 159mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	11% 400g	0.55% 20.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Whole Roasted Squash Seeds:

• Raw Carrots have 278.3 times more Vitamin A, 1.9 times more Vitamin B1, 3.4 times more Vitamin B3, 4.9 times more Vitamin B5, 3.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 19.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Raw Carrots and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Carrots as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Whole Roasted Squash Seeds:

• Raw Carrots have 3.8 times more Sodium and 19.6 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.7 times more Calcium, 15.3 times more Copper, 11 times more Iron, 21.8 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium and 42.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 pound:

• Roasted Whole Pumpkin And Squash Seeds contain 10.9 times more Energy, 80.8 times more Fat, 114.7 times more Saturated Fat, 38.5 times more Omega 3, 87.6 times more Omega 6, 5.6 times more Carbohydrate, 6.6 times more Fiber and 19.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.