Comparing Nutrients in 1 pound Roasted Squash Seed Kernels VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Roasted Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Energy	89.8% 2604kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	228% 221g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	65.2% 21g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	2842% 45.5g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	733% 125g	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	30.3% 39.3g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	9.4% 6.8g	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	1.94% 1.4g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 3.86g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	47.7% 18g	38g per day for Men 19-50 years
Protein	242% 135g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	482% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	209% 2.72mg	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	125% 499μg	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	2.5% 2.27mg	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	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	806% 7.26mg	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	451% 36mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	756% 3175mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	1499% 34.5mg	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	1069% 7484mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	160% 5443mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	408% 45mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Hemp Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Squash Seed Kernels versus 1 lb of Hemp Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Squash Seed Kernels has 3.6 times more Vitamin C than Hemp Seeds.
• While 1 lb of Hulled Hemp Seeds contains 18.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 6 times more Vitamin B6, 1.9 times more Vitamin B9, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• 1 pound of Hemp Seeds have insufficient amounts of Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Hulled Hemp Seeds contains 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Hemp Seeds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Squash Seed Kernels has 1.9 times more Saturated Fat, 1.7 times more Carbohydrate and 1.6 times more Fiber than Hemp Seeds.
• While 1 lb of Hulled Hemp Seeds contains 90.3 times more Omega 3 and 1.4 times more Omega 6 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Hemp Seeds offer comparable quantities of Energy, Fat and Protein per one pound.