Comparing Nutrients in 300 calories Palm Oil VS Squash Seed Kernels

Weight per 300 calories

• Palm Oil: 34g
• Squash Seed Kernels: 53.7g

Palm Oil has 1.6 times more energy per 100g than Squash Seed Kernels. It has very high energy density when compared to other foods. Dried Pumpkin And Squash Seed Kernels having very high energy density.

Discover which food has more nutrients per 300 calories - Palm Oil or Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Palm Oil	0%	100%	0%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Palm Oil	Squash Seed Kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	52.3% 16.7g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	4.42% 5.75g	130g per day for Men 19-50 years
Sugars	0% 0g	1.04% 0.75g	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	0.11% 0.081g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	0% 0g	8.47% 3.22g	38g per day for Men 19-50 years
Protein	0% 0g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Palm Oil	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.06% 0.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.05% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.9% 0.077mg	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	0% 0μg	7.8% 31μg	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	0% 0mg	1.13% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.26% 2.7μg	3.26% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Palm Oil	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	0% 0mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	80% 0.72mg	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	0.042% 0.003mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	106% 2.44mg	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	0% 0mg	95% 662mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.25% 3.76mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0% 0g	0.076% 2.8g	3700g per day for Men 19-50 years

Palm Oil VS Squash Seed Kernels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Palm Oil or Squash Seed Kernels?

Lets compare vitamin content per 300 calories of Palm Oil vs Squash Seed Kernels:

• 300 calories of Palm Oil have 4.6 times more Vitamin E than Squash Seed Kernels.
• While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5 and more Vitamin B9 than Palm Oil.
• 300 calories of Palm Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Palm Oil as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Palm Oil vs Squash Seed Kernels:

• 300 kcal of Dried Pumpkin And Squash Seed Kernels contain more Copper, 1394.8 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Palm Oil.
• 300 calories of Palm Oil lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Palm Oil as well as Dried Pumpkin And Squash Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Palm Oil have 1.3 times more Fat and 3.6 times more Saturated Fat than Squash Seed Kernels.
• While 300 kcal of Dried Pumpkin And Squash Seed Kernels contain 3.6 times more Omega 6, more Fiber and more Protein than Palm Oil.
• Both Palm Oil and Squash Seed Kernels offer comparable quantities of Energy per 300 calories.
• 300 calories of Palm Oil provide inadequate amounts of Fiber and Protein
• Both Palm Oil as well as Dried Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 and Carbohydrate in 300 calories.