Comparing Nutrients in 5 ounces Roasted Squash Seed Kernels VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Roasted Squash Seed Kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	28% 814kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	4.8% 3.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	12.2% 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% 80.8μg	2.83% 11.3μg	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	3.15% 2.83mg	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	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	16.2% 0.15mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	27.7% 0.64mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Squash Seed Kernels vs Canned Carrots with Liquids and Salt:

• Roasted Pumpkin And Squash Seed Kernels have 3.7 times more Vitamin B1, 5.6 times more Vitamin B2, 10.5 times more Vitamin B3, 4.1 times more Vitamin B5 and 7.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 and Vitamin C per 5 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Squash Seed Kernels vs Canned Carrots with Liquids and Salt:

• Roasted Pumpkin And Squash Seed Kernels have 1.7 times more Calcium, 12.4 times more Copper, 15.5 times more Iron, 61.1 times more Magnesium, 10 times more Manganese, 58.7 times more Phosphorus, 4.6 times more Potassium, 23.5 times more Selenium and 26.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 13.3 times more Sodium and 45.8 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 25 times more Energy, 350.4 times more Fat, 341.8 times more Saturated Fat, 13.9 times more Omega 3, 349.8 times more Omega 6, 2.7 times more Carbohydrate, 3.6 times more Fiber and 51.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.