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

Weight per 300 calories

• Roasted Squash Seed Kernels: 52.3g
• Squash Seed Kernels: 53.7g

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 Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	60.2% 10.2g	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	5.9% 7.7g	4.42% 5.75g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	0.05% 0.037g	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	% 0.037g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.61g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	8.47% 3.22g	38g per day for Men 19-50 years
Protein	28% 15.6g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	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	3.05% 0.037mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	8.05% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.02% 0.052mg	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	7.45% 29.8μg	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	1.05% 0.94mg	1.13% 1mg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	3.26% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	52.7% 4.2mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	68.4% 287mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	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	87.7% 614mg	95% 662mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.4mg	0.25% 3.76mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels contain 4 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 4 times more Vitamin E and 1.7 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of minerals per 300 kcal
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per 300 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.