Comparing Nutrients in 5 ounces Almond paste VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Almond paste	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	22.4% 649kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	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	52% 67.8g	58.6% 76g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	68.6% 26g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Whole Roasted Squash Seeds	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	9.7% 0.12mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	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	26% 103μg	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	0.16% 0.14mg	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	128% 19mg	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

	Almond paste	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	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	28.3% 2.27mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	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	52.2% 366mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.17% 6.38g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Whole Roasted Squash Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Whole Roasted Squash Seeds:

• 5 ounces of Almond paste have 2.4 times more Vitamin B1, 8 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B5 and 8.1 times more Vitamin B9 than Whole Roasted Squash Seeds.
• Both Almond paste and Whole Roasted Squash Seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Almond paste as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Whole Roasted Squash Seeds:

• 5 ounces of Almond paste have 3.1 times more Calcium, 1.7 times more Manganese and 2.8 times more Phosphorus than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.5 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 2.9 times more Potassium and 7 times more Zinc than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.4 times more Fat and 2.6 times more Omega 3 than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.4 times more Saturated Fat, 1.6 times more Omega 6, 3.8 times more Fiber and 2.1 times more Protein than Almond paste.
• Both Almond paste and Whole Roasted Squash Seeds offer comparable quantities of Energy and Carbohydrate per five ounces.