Comparing Nutrients in 1 pound Squash Seed Kernels VS Palm Oil

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Squash Seed Kernels	Palm Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66% 9.9mg	482% 72.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 pound of Squash Seed Kernels has 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.
• While 1 lb of Palm Oil contains 7.3 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Palm Oil 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 Dried Pumpkin And Squash Seed Kernels as well as Palm Oil have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

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