Comparing Nutrients in 5 ounces Whole Roasted Squash Seeds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Whole Roasted Squash Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	21.8% 632kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	68.6% 26g	39% 15g	38g per day for Men 19-50 years
Protein	47% 26.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	13% 0.17mg	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	3.2% 12.8μg	9.57% 38.3μg	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	0.47% 0.43mg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.8% 78mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	150% 1.35mg	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	58.6% 4.7mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	152% 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	18.6% 130mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	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	133% 14.6mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Roasted Squash Seeds versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Roasted Squash Seeds vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 2.7 times more Vitamin B1, 15 times more Vitamin B2, 12.8 times more Vitamin B3, 4.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 3 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Whole Roasted Squash Seeds vs Oil Roasted Almonds:

• 5 ounces of Whole Roasted Squash Seeds have 1.3 times more Potassium and 3.4 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.3 times more Calcium, 1.4 times more Copper, 5 times more Manganese and 5.1 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Oil Roasted Almonds contain similar levels of Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Roasted Squash Seeds have more Omega 3, 3 times more Carbohydrate and 1.8 times more Fiber than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Energy, 2.8 times more Fat and 1.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Oil Roasted Almonds offer comparable quantities of Saturated Fat and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3