Comparing Nutrients in 7 ounces Carrots VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Carrots	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	102% 17.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	82% 107g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	96% 36.5g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Carrots	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	4.47% 18μg	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	13% 11.7mg	0.66% 0.6mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	42.8% 0.98mg	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	9.92% 69.5mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.24% 8.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Whole Roasted Squash Seeds:

• Raw Carrots have 278.3 times more Vitamin A, 1.9 times more Vitamin B1, 3.4 times more Vitamin B3, 4.9 times more Vitamin B5, 3.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 19.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Raw Carrots and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Carrots as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Whole Roasted Squash Seeds:

• Raw Carrots have 3.8 times more Sodium and 19.6 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.7 times more Calcium, 15.3 times more Copper, 11 times more Iron, 21.8 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium and 42.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Roasted Whole Pumpkin And Squash Seeds contain 10.9 times more Energy, 80.8 times more Fat, 114.7 times more Saturated Fat, 38.5 times more Omega 3, 87.6 times more Omega 6, 5.6 times more Carbohydrate, 6.6 times more Fiber and 19.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.