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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	89.8% 2604kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	15.5% 11.2g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	242% 135g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	39% 0.51mg	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	64.6% 259μg	10.2% 41μg	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	9.07% 8.16mg	13.6% 12.2mg	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	17% 2.54mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	52.4% 0.47mg	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	458% 36.6mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	88.7% 2.04mg	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	761% 5325mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 3.9 times more Vitamin B1, 5 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5 and 6.3 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Canned Carrots with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 2.1 times more Calcium, 12.3 times more Copper, 12.6 times more Iron, 68.8 times more Magnesium, 10 times more Manganese, 48.9 times more Phosphorus, 4.4 times more Potassium, 23.5 times more Selenium and 29.4 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 45.8 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Canned Carrots with Salt contain similar levels of Sodium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 23 times more Energy, 258.2 times more Fat, 237.3 times more Saturated Fat, 10.1 times more Omega 3, 248 times more Omega 6, 2.7 times more Carbohydrate, 4.3 times more Fiber and 46.6 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.9 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein