Comparing Nutrients in 1 pound Flaxseed VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	83.5% 2422kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	6467% 103g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	8.07% 5.85g	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% 0g	0.44% 0.32g	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	% 1.8g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 5.17g	g per day for Men 19-50 years
Fiber	326% 124g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	148% 83g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	621% 7.46mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	511% 153μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 395μg	64.6% 259μg	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	3.02% 2.72mg	9.07% 8.16mg	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	9.37% 1.4mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	116% 1157mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	643% 5.8mg	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	325% 26mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	885% 20.4mg	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	416% 2912mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.25% 9.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Flaxseed vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Flaxseed has 23.5 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Vitamin B3, 3 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B2 and Vitamin K per 1 lb.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Flaxseed vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Flaxseed has 4.9 times more Calcium and 2.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Flaxseed has 205.5 times more Omega 3, 2 times more Carbohydrate, 1.2 times more Sugars and 4.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.3 times more Saturated Fat, 3.3 times more Omega 6 and 1.6 times more Protein than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy and Fat per 1 lb.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.