Comparing Nutrients in 1 pound Roasted Squash Seed Kernels VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Roasted Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	89.8% 2604kcal	81% 2345kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	180% 174g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	749% 127g	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	120% 156g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	NA	38g per day for Men 19-50 years
Protein	242% 135g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	440% 5.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	366% 18.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	408% 5.3mg	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	181% 726μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	880% 7.92mg	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	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	381% 1601mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	397% 9.14mg	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	417% 2921mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	92% 3116mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	208% 23mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.69% 25.5g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.9 times more Vitamin B3 and more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 16.6 times more Vitamin B1, 2.8 times more Vitamin B2, 7.1 times more Vitamin B5, 11.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Safflower Seed Kernels 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 Dried Safflower Seeds:

• Roasted Pumpkin And Squash Seed Kernels have 1.6 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 6 times more Sodium and 1.5 times more Zinc than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.5 times more Calcium and 1.4 times more Copper than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Fat, 2.3 times more Saturated Fat and 1.8 times more Protein than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.4 times more Omega 6 and 2.3 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Energy and Omega 3 per 1 lb.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.