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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Flaxseed	13%	67%	20%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Energy	89.8% 2604kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	158% 26.8g	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	101% 131g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	9.7% 7.03g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 5.2g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	326% 124g	38g per day for Men 19-50 years
Protein	242% 135g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	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	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.6% 259μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	23.6% 236mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.85% 31.6g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Vitamin B3, 3 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• While Flaxseed contains 23.5 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Vitamin B2 and Vitamin K per 1 lb.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Flaxseed.
• While Flaxseed contains 4.9 times more Calcium and 2.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 2.3 times more Saturated Fat, 3.3 times more Omega 6 and 1.6 times more Protein than Flaxseed.
• While Flaxseed contains 205.5 times more Omega 3, 2 times more Carbohydrate and 4.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Energy, Fat and Sugars per 1 lb.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.