Comparing Nutrients in 1 pound Palm Oil VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Palm Oil	0%	100%	0%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Palm Oil	Squash Seed Kernels	Recommended Dietary Allowance
Energy	138% 4010kcal	87.4% 2536kcal	2900kcal per day for Men 19-50 years
Fat	468% 454g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	699% 224g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	56.7% 0.91g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	243% 41.3g	553% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	0% 0g	8.76% 6.35g	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	0.94% 0.68g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	0% 0g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	0% 0g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Palm Oil	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	50% 0.65mg	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	0% 0μg	65.8% 263μg	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	0% 0mg	9.58% 8.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	482% 72.3mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Palm Oil	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	0% 0mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	677% 6.1mg	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	0.57% 0.045mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	639% 2685mg	420mg per day for Men 19-50 years
Manganese	NA	896% 20.6mg	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	0% 0mg	799% 5593mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	0% 0g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Palm Oil VS Squash Seed Kernels per 1 lb

Compare the macro and micronutrient content in 1 lb of Palm Oil versus 1 lb of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Palm Oil vs Squash Seed Kernels:

• 1 pound of Palm Oil has 7.3 times more Vitamin E than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Palm Oil.
• Both Palm Oil and Squash Seed Kernels provide similar amounts of Vitamin K per one pound.
• 1 pound of Palm Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Palm Oil as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Palm Oil vs Squash Seed Kernels:

• 1 lb of Dried Pumpkin And Squash Seed Kernels contains more Calcium, more Copper, 882 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Palm Oil.
• 1 pound of Palm Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Palm Oil has 1.6 times more Energy, 2 times more Fat, 5.7 times more Saturated Fat and 1.7 times more Omega 3 than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 2.3 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Palm Oil.
• 1 pound of Palm Oil provide inadequate amounts of Carbohydrate, Fiber and Protein