Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Oil Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	29.7% 860kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	11.7% 15g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	% 0.057g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 1.6g	g per day for Men 19-50 years
Fiber	39% 15g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	53.7% 30g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Oil 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	11% 0.13mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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

	Oil Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	41.2% 412mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.2% 7.4g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Oil Roasted Almonds have 5.1 times more Vitamin B2 and 11.9 times more Vitamin E than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 3 times more Vitamin B1, 1.4 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Squash Seed Kernels provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil 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 Oil Roasted Almonds vs Squash Seed Kernels:

• 5 ounces of Oil Roasted Almonds have 6.3 times more Calcium than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.4 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Squash Seed Kernels contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Carbohydrate, 3.3 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, more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Squash Seed Kernels offer comparable quantities of Energy and Fat per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3