Comparing Nutrients in 5 ounces Roasted Almonds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	29.2% 848kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	11.7% 15g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 1.6g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	38% 380mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.2% 7.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted 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 Roasted Almonds vs Squash Seed Kernels:

• 5 ounces of Roasted Almonds have 7.8 times more Vitamin B2 and 11 times more Vitamin E than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Squash Seed Kernels provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted 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 Roasted Almonds vs Squash Seed Kernels:

• 5 ounces of Roasted Almonds have 5.8 times more Calcium than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 2.4 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 4.7 times more Selenium and 2.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Squash Seed Kernels contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 2 times more Carbohydrate, 3.5 times more Sugars and 1.8 times more Fiber than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 2.1 times more Saturated Fat, 12 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Squash Seed Kernels offer comparable quantities of Energy and Fat per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3