Comparing Nutrients in 300 calories Roasted Whole Pumpkin And Squash Seeds with Salt VS Plain Almond Butter with Salt

Weight per 300 calories

• Roasted Whole Pumpkin And Squash Seeds with Salt: 67.3g
• Plain Almond Butter with Salt: 49g

Plain Almond Butter with Salt has 1.4 times more energy per unit of mass than Roasted Whole Pumpkin And Squash Seeds with Salt, which is very high in comparison to other foods. Roasted Whole Pumpkin And Squash Seeds with Salt having very high energy density.

Discover which food has more nutrients per 300 calories - Roasted Whole Pumpkin And Squash Seeds with Salt or Plain Almond Butter with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	3.24% 0.052g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	39% 6.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	7.07% 9.2g	130g per day for Men 19-50 years
Sugars	NA	4.23% 3.06g	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	NA	0% 0g	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	NA	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	32.6% 12.4g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	3.87% 0.05mg	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	1.5% 6.05μg	6.47% 26μg	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	0.22% 0.2mg	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	NA	79% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Whole Pumpkin And Squash Seeds with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	50.7% 0.46mg	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	28% 2.23mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	45.3% 1.04mg	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	8.84% 62mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	2.13% 1.17μg	55μg per day for Men 19-50 years
Sodium	114% 1709mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	0.022% 0.8g	3700g per day for Men 19-50 years

Roasted Whole Pumpkin And Squash Seeds With Salt VS Plain Almond Butter With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Whole Pumpkin And Squash Seeds with Salt or Plain Almond Butter with Salt?

Lets compare vitamin content per 300 calories of Roasted Whole Pumpkin And Squash Seeds with Salt vs Plain Almond Butter with Salt:

• 300 kcal of Plain Almond Butter with Salt contain 13.1 times more Vitamin B2, 8 times more Vitamin B3 and 4.3 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 300 calories of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Whole Pumpkin And Squash Seeds with Salt vs Plain Almond Butter with Salt:

• 300 calories of Roasted Whole Pumpkin And Squash Seeds with Salt have 1.3 times more Iron, 1.3 times more Magnesium, 1.7 times more Potassium, 15.4 times more Sodium and 4.3 times more Zinc than Plain Almond Butter with Salt.
• While 300 kcal of Plain Almond Butter with Salt contain 4.6 times more Calcium, 3.1 times more Manganese and 4 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Plain Almond Butter with Salt contain similar levels of Copper per 300 calories.
• 300 calories of Roasted Whole Pumpkin And Squash Seeds with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Whole Pumpkin And Squash Seeds with Salt have 3.9 times more Carbohydrate, 2.5 times more Fiber and 1.2 times more Protein than Plain Almond Butter with Salt.
• While 300 kcal of Plain Almond Butter with Salt contain 2.1 times more Fat and 1.3 times more Saturated Fat than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Plain Almond Butter with Salt offer comparable quantities of Energy and Omega 6 per 300 calories.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Plain Almond Butter with Salt provide inadequate amounts of Omega 3 in 300 calories.