Comparing Nutrients in 1 pound Squash Seed Kernels VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Squash Seed Kernels	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	87.4% 2536kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	123% 39.3g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	553% 94g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	28.5% 20.6g	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	0% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 20g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	125% 47.6g	38g per day for Men 19-50 years
Protein	245% 137g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 209mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	677% 6.1mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	639% 2685mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	896% 20.6mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Oil Roasted Almonds per 1 lb

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

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

• 1 pound of Squash Seed Kernels has 3 times more Vitamin B1, 1.4 times more Vitamin B3, 3.3 times more Vitamin B5, 1.2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 5.1 times more Vitamin B2 and 11.9 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Squash Seed Kernels has 1.4 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 6.3 times more Calcium than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Oil Roasted Almonds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Squash Seed Kernels has 2.1 times more Saturated Fat, more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Carbohydrate, 3.3 times more Sugars and 1.8 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Oil Roasted Almonds offer comparable quantities of Energy and Fat per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3