Comparing Nutrients in 5 ounces Squash Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	27.3% 792kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 5.6g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	76.5% 43g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.6% 82.2μg	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	162% 1.46mg	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	156% 12.5mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.4 times more Vitamin B2 and 11.8 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Almonds.
• While Almonds contain 5.8 times more Calcium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pumpkin And Squash Seed Kernels have 2.3 times more Saturated Fat, 40 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Almonds.
• While Almonds contain 2 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.