Comparing Nutrients in 5 ounces Squash Seed Kernels VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Squash Seed Kernels	Blanched Almonds	Recommended Dietary Allowance
Energy	27.3% 792kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 6.32g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	37% 14g	38g per day for Men 19-50 years
Protein	76.5% 43g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	12.5% 0.16mg	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	20.6% 82.2μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.6 times more Vitamin B2 and 10.9 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Blanched 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 Blanched Almonds:

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Copper, 2.7 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus, 1.2 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium and 2.7 times more Sodium than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Pumpkin And Squash Seed Kernels have 2.2 times more Saturated Fat, 30 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Energy and Fat per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.