Comparing Nutrients in 5 ounces Flaxseed VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	26% 757kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	38% 12g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	16% 21g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	2.52% 1.83g	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	0.14% 0.099g	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	% 0.57g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 1.6g	g per day for Men 19-50 years
Fiber	102% 38.7g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	46.3% 26g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	160% 48μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	20% 80.8μg	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	0.94% 0.85mg	2.83% 2.55mg	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	2.93% 0.44mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	36% 361mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	201% 1.8mg	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	102% 8.12mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	277% 6.36mg	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	130% 910mg	238% 1664mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.078% 2.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Flaxseed vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Flaxseed has 23.5 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Vitamin B3, 3 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B2 and Vitamin K per 5 oz.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Flaxseed vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Flaxseed has 4.9 times more Calcium and 2.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Flaxseed has 205.5 times more Omega 3, 2 times more Carbohydrate, 1.2 times more Sugars and 4.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.3 times more Saturated Fat, 3.3 times more Omega 6 and 1.6 times more Protein than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy and Fat per 5 oz.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.