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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Flaxseed	13%	67%	20%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Energy	28% 814kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	49.2% 8.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	31.5% 41g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	3.03% 2.2g	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% 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	% 0.099g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.63g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	102% 38.7g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.27% 9.87g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Vitamin B3, 3 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• While Flaxseed contains 23.5 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Vitamin B2 and Vitamin K per 5 oz.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Flaxseed.
• While Flaxseed contains 4.9 times more Calcium and 2.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 2.3 times more Saturated Fat, 3.3 times more Omega 6 and 1.6 times more Protein than Flaxseed.
• While Flaxseed contains 205.5 times more Omega 3, 2 times more Carbohydrate and 4.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Energy, Fat and Sugars per 5 oz.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.