Comparing Nutrients in 5 ounces Roasted Squash Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	28% 814kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	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	16% 21g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 5.6g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	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	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	13.4% 0.67mg	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	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	15.6% 62.4μg	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	242% 36.3mg	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 Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	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	143% 11.4mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 45.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Squash Seed Kernels vs Almonds:

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Selenium, 18 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 5.2 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 2.2 times more Saturated Fat, 37 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Almonds.
• While Almonds contain 1.5 times more Carbohydrate, 3.4 times more Sugars and 1.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 5 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.