Comparing Nutrients in 7 ounces Blanched Almonds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Blanched Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	40.4% 1171kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 0.06g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 2.24g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	76% 42.5g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	31.6% 0.38mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	24.3% 97μg	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% 0mg	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	314% 47mg	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

	Blanched Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	47% 468mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	136% 955mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Squash Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds 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 Blanched Almonds vs Squash Seed Kernels:

• 7 ounces of Blanched Almonds have 4.6 times more Vitamin B2 and 10.9 times more Vitamin E than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Squash Seed Kernels provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Blanched Almonds 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 Blanched Almonds vs Squash Seed Kernels:

• 7 ounces of Blanched Almonds have 5.1 times more Calcium than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Copper, 2.7 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Selenium and 2.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Squash Seed Kernels contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.7 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fiber than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 2.2 times more Saturated Fat, 30 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Squash Seed Kernels offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3