Comparing Nutrients in 1 pound Roasted Whole Pumpkin And Squash Seeds with Salt VS Lightly Salted Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Lightly Salted Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Energy	69.8% 2023kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	220% 83.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	150% 84g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	41% 0.54mg	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	10.2% 41μg	30.6% 122μg	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	1.5% 1.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Whole Pumpkin And Squash Seeds with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	25% 249mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	481% 4.33mg	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	188% 15mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	485% 11mg	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	59.6% 417mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	768% 11526mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt vs Lightly Salted Oil Roasted Almonds:

• Lightly Salted Oil Roasted Almonds contain 2.7 times more Vitamin B1, 15 times more Vitamin B2, 12.8 times more Vitamin B3, 4.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 3 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Roasted Whole Pumpkin And Squash Seeds with Salt vs Lightly Salted Oil Roasted Almonds:

• Roasted Whole Pumpkin And Squash Seeds with Salt have 1.3 times more Potassium, 17.8 times more Sodium and 3.4 times more Zinc than Lightly Salted Oil Roasted Almonds.
• While Lightly Salted Oil Roasted Almonds contain 5.3 times more Calcium, 1.4 times more Copper, 5 times more Manganese and 5.1 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Lightly Salted Oil Roasted Almonds have similar amounts of Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Whole Pumpkin And Squash Seeds with Salt have more Omega 3, 3 times more Carbohydrate and 1.8 times more Fiber than Lightly Salted Oil Roasted Almonds.
• While Lightly Salted Oil Roasted Almonds contain 1.4 times more Energy, 2.8 times more Fat and 1.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Lightly Salted Oil Roasted Almonds have similar amounts of Saturated Fat and Protein per 1 lb.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Lightly Salted Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.