Comparing Nutrients in 300 calories Roasted Squash Seed Kernels VS Almonds

Weight per 300 calories

• Roasted Squash Seed Kernels: 52.3g
• Almonds: 51.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	60.2% 10.2g	37.6% 6.4g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 2.05g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	17% 6.48g	38g per day for Men 19-50 years
Protein	28% 15.6g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.05% 0.037mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.45% 29.8μg	5.7% 22.8μg	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	1.05% 0.94mg	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	1.95% 0.29mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	59.4% 0.53mg	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	52.7% 4.2mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	68.4% 287mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.4mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Almonds.
• While Almonds contain 2.9 times more Vitamin B1, 7.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 45.4 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Almonds.
• While Almonds contain 5.1 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Pumpkin And Squash Seed Kernels have 2.3 times more Saturated Fat, 37.3 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Almonds.
• While Almonds contain 1.5 times more Carbohydrate, 3.3 times more Sugars and 1.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 300 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.