Comparing Nutrients in 5 ounces Blanched Almonds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Blanched Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	29% 836kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	11.7% 15g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	2.74% 2g	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	0.29% 0.21g	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	% 0.043g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 1.6g	g per day for Men 19-50 years
Fiber	37% 14g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15.6% 0.2mg	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	17.4% 69.5μg	20.6% 82.2μg	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	3% 2.7mg	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	224% 33.7mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	33.5% 335mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	212% 1.9mg	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	58% 4.65mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	280% 6.44mg	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	97% 682mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Squash Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Squash Seed Kernels:

• 5 ounces of Blanched Almonds have 4.6 times more Vitamin B2 and 10.9 times more Vitamin E than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Squash Seed Kernels provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Blanched Almonds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Squash Seed Kernels:

• 5 ounces of Blanched Almonds have 5.1 times more Calcium than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Copper, 2.7 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Selenium and 2.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Squash Seed Kernels contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.7 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fiber than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 2.2 times more Saturated Fat, 30 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Squash Seed Kernels offer comparable quantities of Energy and Fat per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3