Comparing Nutrients in 5 ounces Squash Seed Kernels VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Energy	27.3% 792kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	229% 39g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	2.74% 2g	2.93% 2.13g	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	0.61% 0.44g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.2g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	15% 5.67g	38g per day for Men 19-50 years
Protein	76.5% 43g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	65.4% 0.85mg	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	39% 156μg	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	0.79% 0.71mg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	252% 2.27mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	468% 10.8mg	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	334% 2339mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.19% 7.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Hemp Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Squash Seed Kernels versus 5 oz of Hemp Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Squash Seed Kernels have 3.8 times more Vitamin C, 2.7 times more Vitamin E and 1.2 times more Vitamin K than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• 5 ounces of Hemp Seeds have insufficient amounts of Vitamin C
• Both Dried Pumpkin And Squash Seed Kernels as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Squash Seed Kernels vs Hemp Seeds:

• 5 oz of Hulled Hemp Seeds contain 1.5 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Hemp Seeds contain similar levels of Copper, Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Squash Seed Kernels have 1.9 times more Saturated Fat, 1.2 times more Carbohydrate and 1.5 times more Fiber than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 83.5 times more Omega 3 and 1.3 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Hemp Seeds offer comparable quantities of Energy, Fat and Protein per five ounces.