Comparing Nutrients in 5 ounces Mustard Oil VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Mustard Oil	0%	100%	0%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Mustard Oil	Squash Seed Kernels	Recommended Dietary Allowance
Energy	43.2% 1253kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	51.3% 16.4g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	523% 8.36g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	128% 21.7g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	11.7% 15g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	0% 0g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	0% 0g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Mustard Oil	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	0% 0mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Oil	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	0% 0mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	101% 11mg	11mg per day for Men 19-50 years
Water	0% 0g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mustard Oil vs Squash Seed Kernels:

• Dried Pumpkin And Squash Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Mustard Oil.
• Both Mustard Oil as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Mustard Oil vs Squash Seed Kernels:

• Dried Pumpkin And Squash Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Mustard Oil.

Comparison of macro-nutrients per 5 ounces:

• Mustard Oil has 1.6 times more Energy, 2 times more Fat, 1.3 times more Saturated Fat and 49.2 times more Omega 3 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.4 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• Both Mustard Oil as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.