Comparing Nutrients in 5 ounces Roasted Squash Seed Kernels VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Roasted Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Energy	28% 814kcal	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% 12g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.2g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	15% 5.67g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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% 80.8μg	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	2.83% 2.55mg	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	5.3% 0.79mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	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	143% 11.4mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	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	238% 1664mg	334% 2339mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	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	1.7% 25.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.19% 7.03g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted 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 Roasted Squash Seed Kernels vs Hemp Seeds:

• 5 ounces of Roasted Squash Seed Kernels have 3.6 times more Vitamin C than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 18.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 6 times more Vitamin B6, 1.9 times more Vitamin B9, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• 5 ounces of Hemp Seeds have insufficient amounts of Vitamin C
• Both Roasted 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 Roasted Squash Seed Kernels vs Hemp Seeds:

• 5 oz of Hulled Hemp Seeds contain 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Hemp Seeds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Squash Seed Kernels have 1.9 times more Saturated Fat, 1.7 times more Carbohydrate and 1.6 times more Fiber than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 90.3 times more Omega 3 and 1.4 times more Omega 6 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Hemp Seeds offer comparable quantities of Energy, Fat and Protein per five ounces.