Comparing Nutrients in 500 calories Roasted Pumpkin And Squash Seed Kernels with Salt VS Flaxseed

Weight per 500 calories

• Roasted Pumpkin And Squash Seed Kernels with Salt: 87g
• Flaxseed: 94g

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

Which food has more nutrients per 500 calories - Roasted Pumpkin And Squash Seed Kernels with Salt or Flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Flaxseed	13%	67%	20%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.44g	10.7% 3.43g	32g per day for Men 19-50 years
Omega 3	6.04% 0.097g	1335% 21.4g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	32.5% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	21% 27g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	2% 1.45g	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	0.084% 0.061g	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	% 0.061g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 1.08g	g per day for Men 19-50 years
Fiber	15% 5.66g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	46.4% 26g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.93% 0.5mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	105% 31.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.7μg	20.4% 81.5μg	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	1.74% 1.57mg	0.62% 0.56mg	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	3.25% 0.49mg	1.94% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.27% 3.9μg	3.36% 4.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	4.53% 45.3mg	24% 239mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	127% 1.14mg	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	88% 7.03mg	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	114% 479mg	87.4% 367mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	101% 2.32mg	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	146% 1023mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	22.4% 761mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	43.2% 23.8μg	55μg per day for Men 19-50 years
Sodium	15% 223mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	60.5% 6.66mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.048% 1.77g	0.18% 6.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Pumpkin And Squash Seed Kernels with Salt vs Flaxseed:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.3 times more Vitamin B3 than Flaxseed.
• While Flaxseed contains 25.2 times more Vitamin B1, 1.9 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Vitamin B2 per 500 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Pumpkin And Squash Seed Kernels with Salt vs Flaxseed:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.3 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 7.9 times more Sodium and 1.6 times more Zinc than Flaxseed.
• While Flaxseed contains 5.3 times more Calcium and 2.9 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 2.2 times more Saturated Fat, 3.1 times more Omega 6 and 1.5 times more Protein than Flaxseed.
• While Flaxseed contains 220.9 times more Omega 3, 2.1 times more Carbohydrate and 4.5 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Energy and Fat per 500 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.