Comparing Nutrients in 1 pound Roasted Squash Seed Kernels VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Carrots	8%	5%	87%

Macro Nutrients

	Roasted Squash Seed Kernels	Carrots	Recommended Dietary Allowance
Energy	89.8% 2604kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 16.3g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	242% 135g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.6% 259μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Carrots	Recommended Dietary Allowance
Calcium	23.6% 236mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	11% 400g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 2.6 times more Vitamin B2, 4.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 3 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B6, 3.3 times more Vitamin C and 2.9 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Carrots have similar amounts of Vitamin B1 and Vitamin E per 1 lb.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Pumpkin And Squash Seed Kernels have 1.6 times more Calcium, 28.3 times more Copper, 26.9 times more Iron, 45.8 times more Magnesium, 31.4 times more Manganese, 33.5 times more Phosphorus, 2.5 times more Potassium, 94 times more Selenium and 31.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.8 times more Sodium and 43.5 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Roasted Pumpkin And Squash Seed Kernels have 14 times more Energy, 204.4 times more Fat, 267 times more Saturated Fat, 55.5 times more Omega 3, 195.9 times more Omega 6, 1.5 times more Carbohydrate, 2.3 times more Fiber and 32.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.7 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.