Lets compare vitamin content per 5 ounces of Almonds vs Whole Roasted Squash Seeds:
Almonds have 6 times more Vitamin B1, 21.9 times more Vitamin B2, 12.7 times more Vitamin B3, 8.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
Both Almonds as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Almonds vs Whole Roasted Squash Seeds:
Almonds have 4.9 times more Calcium, 1.5 times more Copper, 4.4 times more Manganese and 5.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Potassium, 18 times more Sodium and 3.3 times more Zinc than Almonds.
Both Almonds and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Iron and Magnesium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Almonds have 1.3 times more Energy, 2.6 times more Fat and 1.4 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 25.7 times more Omega 3, 2.5 times more Carbohydrate and 1.5 times more Fiber than Almonds.
Both Almonds and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Saturated Fat and Protein per 5 oz.
Both Almonds as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.