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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	28% 814kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	23% 29.8g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	9.5% 6.9g	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	0.14% 0.099g	0.02% 0.014g	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	% 0.099g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 6.73g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	15% 0.19mg	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% 80.8μg	19.5% 78μg	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	2.83% 2.55mg	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	5.3% 0.79mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	173% 1.56mg	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	143% 11.4mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	138% 3.16mg	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	238% 1664mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 8 times more Vitamin B2, 1.4 times more Vitamin B6 and 42.7 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 2.2 times more Iron, 2 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 4.7 times more Selenium, 85.3 times more Sodium and 2.3 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 5.2 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Roasted Almonds contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 2.1 times more Saturated Fat, 11.1 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.4 times more Carbohydrate, 3.8 times more Sugars and 1.7 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Roasted Almonds offer comparable quantities of Energy and Fat per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3