Comparing Nutrients in 1 pound Roasted Pumpkin And Squash Seed Kernels with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	89.8% 2604kcal	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	121% 38.8g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	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	51.3% 66.7g	61.7% 80g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 20g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	242% 135g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	64.6% 259μg	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	9.07% 8.16mg	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	17% 2.54mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	23.6% 236mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	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	458% 36.6mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	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	761% 5325mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	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	77.4% 1161mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Oil Roasted Almonds 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 Oil Roasted Almonds 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 Oil Roasted Almonds:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 1.2 times more Vitamin B3, 2.5 times more Vitamin B5, 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 1.3 times more Vitamin B1, 5.2 times more Vitamin B2 and 46.4 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt 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 Roasted Pumpkin And Squash Seed Kernels with Salt vs Oil Roasted Almonds:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 1.3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Selenium, 256 times more Sodium and 2.5 times more Zinc than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 5.6 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Oil Roasted Almonds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 2 times more Saturated Fat, more Omega 3, 1.4 times more Omega 6 and 1.4 times more Protein than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.5 times more Sugars and 1.6 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Fat and Carbohydrate per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3