Comparing Nutrients in 5 ounces Squash Seed Kernels VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Carrots	8%	5%	87%

Macro Nutrients

	Squash Seed Kernels	Carrots	Recommended Dietary Allowance
Energy	27.3% 792kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	2.74% 2g	9.27% 6.7g	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	0.29% 0.21g	1.08% 0.78g	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	% 0.18g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 5.1g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	76.5% 43g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.6% 82.2μg	6.73% 27μg	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	3% 2.7mg	9.3% 8.36mg	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	20.6% 3.1mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Carrots	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	156% 12.5mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	8.8% 0.2mg	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	250% 1748mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	3.4% 125g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 4.1 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B9 and 3.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 3.1 times more Vitamin C and 1.8 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Carrots have similar amounts of Vitamin B6 per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Squash Seed Kernels vs Carrots:

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Calcium, 29.8 times more Copper, 29.4 times more Iron, 49.3 times more Magnesium, 31.8 times more Manganese, 35.2 times more Phosphorus, 2.5 times more Potassium, 94 times more Selenium and 32.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 9.9 times more Sodium and 16.9 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Pumpkin And Squash Seed Kernels have 13.6 times more Energy, 204.4 times more Fat, 270.6 times more Saturated Fat, 60 times more Omega 3, 207.1 times more Omega 6, 2.1 times more Fiber and 32.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.4 times more Sugars than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Carrots have similar amounts of Carbohydrate per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.