Comparing Nutrients in 300 calories Roasted Squash Seed Kernels VS Mustard Oil

Weight per 300 calories

• Roasted Squash Seed Kernels: 52.3g
• Mustard Oil: 34g

Mustard Oil has 1.5 times more energy per unit of mass than Roasted Pumpkin And Squash Seed Kernels, which is very high in comparison to other foods. Roasted Squash Seed Kernels having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Roasted Squash Seed Kernels	Mustard Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	60.2% 10.2g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.7g	0% 0g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	8.94% 3.4g	0% 0g	38g per day for Men 19-50 years
Protein	28% 15.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Mustard Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.95% 0.29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Mustard Oil	Recommended Dietary Allowance
Calcium	2.7% 27mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	68.4% 287mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	0% 0g	3700g per day for Men 19-50 years

Roasted Squash Seed Kernels VS Mustard Oil Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Squash Seed Kernels have more Vitamin B2, more Vitamin B3 and more Vitamin B9 than Mustard Oil.
• 300 calories of Mustard Oil have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Roasted Pumpkin And Squash Seed Kernels as well as Mustard Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Roasted Squash Seed Kernels have more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Mustard Oil.
• 300 calories of Mustard Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Roasted Pumpkin And Squash Seed Kernels as well as Mustard Oil lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Squash Seed Kernels have 2 times more Omega 6, more Fiber and more Protein than Mustard Oil.
• While 300 kcal of Mustard Oil contain 1.3 times more Fat and 34.5 times more Omega 3 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Mustard Oil offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Roasted Squash Seed Kernels provide inadequate amounts of Omega 3
• 300 calories of Mustard Oil provide inadequate amounts of Fiber and Protein
• Both Roasted Pumpkin And Squash Seed Kernels as well as Mustard Oil provide inadequate amounts of Carbohydrate in 300 calories.