Comparing Nutrients in 1 pound Roasted Squash Seed Kernels VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Roasted Squash Seed Kernels	Blanched Almonds	Recommended Dietary Allowance
Energy	89.8% 2604kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	56% 18g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	330% 56g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 20.2g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	118% 45g	38g per day for Men 19-50 years
Protein	242% 135g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	40% 0.52mg	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	55.6% 222μg	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	718% 108mg	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 Squash Seed Kernels	Blanched Almonds	Recommended Dietary Allowance
Calcium	23.6% 236mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B1, 4.7 times more Vitamin B2 and 42.4 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Selenium and 2.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Potassium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Pumpkin And Squash Seed Kernels have 2.2 times more Saturated Fat, 27.8 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Carbohydrate, 3.6 times more Sugars and 1.5 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Energy and Fat per 1 lb.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.