Comparing Nutrients in 5 ounces Almond paste VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Almond paste	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	22.4% 649kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	38% 12g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	16% 21g	130g per day for Men 19-50 years
Sugars	71% 51.4g	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	18% 6.8g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	11% 0.14mg	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	26% 103μg	20% 80.8μg	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	0.16% 0.14mg	2.83% 2.55mg	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	128% 19mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	24.4% 244mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	201% 1.8mg	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	28.3% 2.27mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	277% 6.36mg	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	52.2% 366mg	238% 1664mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Roasted Pumpkin And Squash Seed Kernels with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Almond paste vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 5 ounces of Almond paste have 2.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 24.2 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 3.1 times more Vitamin B3, 5 times more Vitamin B5, 2.8 times more Vitamin B6, 18 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 5 ounces of Almond paste have 3.3 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.8 times more Copper, 5 times more Iron, 4.2 times more Magnesium, 5.2 times more Manganese, 4.6 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Selenium, 28.4 times more Sodium and 5.2 times more Zinc than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.8 times more Omega 3, 3.3 times more Carbohydrate and 28.1 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Energy, 1.8 times more Fat, 3.2 times more Saturated Fat, 3.5 times more Omega 6, 1.4 times more Fiber and 3.3 times more Protein than Almond paste.