Comparing Nutrients in 1 pound Squash Seed Kernels VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Squash Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Energy	87.4% 2536kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	123% 39.3g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	553% 94g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	27.6% 36g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	29.8% 21.6g	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	0.94% 0.68g	1.94% 1.4g	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	% 0.59g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 18.4g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	245% 137g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	33% 0.43mg	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	65.8% 263μg	11.3% 45.4μg	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	9.58% 8.6mg	12.6% 11.3mg	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	66% 9.9mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Calcium	21% 209mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	677% 6.1mg	37.3% 0.34mg	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	500% 40mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	639% 2685mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	896% 20.6mg	33.7% 0.78mg	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	799% 5593mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Squash Seed Kernels vs Frozen Carrots:

• 1 pound of Squash Seed Kernels has 6.2 times more Vitamin B1, 4.1 times more Vitamin B2, 10.7 times more Vitamin B3, 4 times more Vitamin B5, 1.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 3.8 times more Vitamin E than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 710 times more Vitamin A, 1.3 times more Vitamin C and 2.4 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• 1 pound of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Dried Pumpkin And Squash Seed Kernels as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Squash Seed Kernels vs Frozen Carrots:

• 1 pound of Squash Seed Kernels has 1.3 times more Calcium, 18.1 times more Copper, 20 times more Iron, 49.3 times more Magnesium, 26.6 times more Manganese, 37.4 times more Phosphorus, 3.4 times more Potassium, 13.4 times more Selenium and 23.7 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 9.7 times more Sodium and 17.2 times more Water than Dried Pumpkin And Squash Seed Kernels.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Squash Seed Kernels has 15.5 times more Energy, 106.6 times more Fat, 184.2 times more Saturated Fat, 7.1 times more Omega 3, 83.8 times more Omega 6, 1.4 times more Carbohydrate, 1.8 times more Fiber and 38.8 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 3.4 times more Sugars than Dried Pumpkin And Squash Seed Kernels.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein