Comparing Nutrients in 7 ounces Almond paste VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Almond paste	Squash Seed Kernels	Recommended Dietary Allowance
Energy	31.3% 909kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	99% 72g	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	25% 9.53g	31.3% 12g	38g per day for Men 19-50 years
Protein	32% 18g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	22% 0.28mg	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	36.2% 145μg	28.8% 115μg	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	0.22% 0.2mg	4.2% 3.77mg	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	179% 27mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	34% 341mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	296% 2.67mg	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	39.7% 3.18mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	392% 9mg	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	73% 512mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Squash Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Squash Seed Kernels:

• 7 ounces of Almond paste have 2.7 times more Vitamin B2, 1.3 times more Vitamin B9 and 6.2 times more Vitamin E than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 3.3 times more Vitamin B1, 3.5 times more Vitamin B3, 6.6 times more Vitamin B5, 4 times more Vitamin B6, 19 times more Vitamin C and more Vitamin K than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Squash Seed Kernels:

• 7 ounces of Almond paste have 3.7 times more Calcium than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 3 times more Copper, 5.5 times more Iron, 4.6 times more Magnesium, 5.3 times more Manganese, 4.8 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Selenium and 5.3 times more Zinc than Almond paste.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.7 times more Omega 3, 4.5 times more Carbohydrate and 25.9 times more Sugars than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.8 times more Fat, 3.3 times more Saturated Fat, 3.7 times more Omega 6, 1.3 times more Fiber and 3.4 times more Protein than Almond paste.
• Both Almond paste and Squash Seed Kernels offer comparable quantities of Energy per seven ounces.