Comparing Nutrients in 5 ounces Plain Almond Butter with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	58.6% 76g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	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% 0g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	68.6% 26g	38g per day for Men 19-50 years
Protein	53% 29.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	4.03% 0.052mg	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	18.8% 75μg	3.2% 12.8μg	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	0% 0mg	0.47% 0.43mg	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	229% 34.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	49% 492mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	109% 0.98mg	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	62% 4.95mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	30.6% 0.7mg	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	103% 720mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	NA	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	240% 3602mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	0.17% 6.38g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Almond Butter with Salt versus 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plain Almond Butter with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 5 ounces of Plain Almond Butter with Salt have 1.2 times more Vitamin B1, 18.1 times more Vitamin B2, 11 times more Vitamin B3, 5.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Plain Almond Butter with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Plain Almond Butter with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 5 ounces of Plain Almond Butter with Salt have 6.3 times more Calcium, 1.4 times more Copper, 4.3 times more Manganese and 5.5 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 11.2 times more Sodium and 3.1 times more Zinc than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Iron, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Almond Butter with Salt have 1.4 times more Energy, 2.9 times more Fat, 1.8 times more Saturated Fat and 1.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 11 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3