Comparing Nutrients in 300 calories Roasted Squash Seed Kernels VS Boiled Carrots

Weight per 300 calories

• Roasted Squash Seed Kernels: 52.3g
• Boiled Carrots: 857g

Roasted Squash Seed Kernels have 16.4 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Roasted Squash Seed Kernels or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Roasted Squash Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	60.2% 10.2g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.7g	54% 70.5g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	40.8% 29.6g	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	0.05% 0.037g	4.26% 3.1g	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	% 0.037g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 23g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	28% 15.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.05% 0.037mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	101% 1.3mg	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	7.45% 29.8μg	30% 120μg	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	1.05% 0.94mg	34.3% 31mg	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	1.95% 0.29mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.7% 27mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	52.7% 4.2mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	68.4% 287mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	57.8% 1.33mg	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	87.7% 614mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.4mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Squash Seed Kernels vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 15.5 times more Vitamin B1, 4.8 times more Vitamin B2, 2.4 times more Vitamin B3, 6.7 times more Vitamin B5, 25.1 times more Vitamin B6, 4 times more Vitamin B9, 32.8 times more Vitamin C, 30.2 times more Vitamin E and 49.9 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Squash Seed Kernels vs Boiled Carrots:

• Roasted Pumpkin And Squash Seed Kernels have 4.6 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus and 2.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.5 times more Calcium, 4.9 times more Potassium, 52.8 times more Sodium and 728.5 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Boiled and Drained Carrots have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Pumpkin And Squash Seed Kernels have 16.6 times more Fat, 17.4 times more Saturated Fat, 6.8 times more Omega 3, 13.7 times more Omega 6 and 2.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.2 times more Carbohydrate, 43.9 times more Sugars, 84.3 times more Fructose and 7.6 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.