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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Energy	28% 814kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	11.7% 15g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	2.74% 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	0.29% 0.21g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.6g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Squash Seed Kernels	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	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	15.6% 0.2mg	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	20.6% 82.2μg	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% 2.7mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	212% 1.9mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	280% 6.44mg	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	250% 1748mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.2% 7.4g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin E and 1.6 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 5 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels 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 Squash Seed Kernels:

• Roasted Pumpkin And Squash Seed Kernels have 2.6 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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