Comparing Nutrients in 300 calories Flaxseed VS Roasted Pumpkin And Squash Seed Kernels with Salt

Weight per 300 calories

• Flaxseed: 56.2g
• Roasted Pumpkin And Squash Seed Kernels with Salt: 52.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Flaxseed or Roasted Pumpkin And Squash Seed Kernels with Salt?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	801% 13g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	60.2% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	0.93% 0.67g	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% 0g	0.05% 0.037g	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	% 0.22g	% 0.037g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.6g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	8.94% 3.4g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	3.05% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	6.03% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.96% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	4.02% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	63.3% 19μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.2% 49μg	7.45% 29.8μg	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	0.37% 0.34mg	1.05% 0.94mg	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	1.16% 0.17mg	1.95% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	74% 0.67mg	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	40.2% 3.2mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	68.4% 287mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	102% 2.35mg	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	51.5% 361mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	8.93% 4.9μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	8.9% 134mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.029% 1.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flaxseed vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Flaxseed has 25.2 times more Vitamin B1, 1.9 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Vitamin B3 than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Flaxseed vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Flaxseed has 5.3 times more Calcium and 2.9 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 7.9 times more Sodium and 1.6 times more Zinc than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Flaxseed has 220.9 times more Omega 3, 2.1 times more Carbohydrate and 4.5 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.2 times more Saturated Fat, 3.1 times more Omega 6 and 1.5 times more Protein than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy and Fat per 300 kcal.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.