Comparing Nutrients in 1 pound Squash Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	87.4% 2536kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	123% 39.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	553% 94g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 18g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	245% 137g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.8% 263μg	50% 200μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	21% 209mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	677% 6.1mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	639% 2685mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	896% 20.6mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.4 times more Vitamin B2 and 11.8 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Squash Seed Kernels vs Almonds:

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Almonds.
• While Almonds contain 5.8 times more Calcium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Pumpkin And Squash Seed Kernels have 2.3 times more Saturated Fat, 40 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Almonds.
• While Almonds contain 2 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 1 lb.
• Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.