Comparing Nutrients in 7 ounces Roasted Almonds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	41% 1187kcal	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	25.4% 8.12g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 2.24g	g per day for Men 19-50 years
Fiber	57% 21.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	53% 532mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.28% 10.4g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Roasted Almonds have 7.8 times more Vitamin B2 and 11 times more Vitamin E than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Squash Seed Kernels provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted 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 Roasted Almonds vs Squash Seed Kernels:

• 7 ounces of Roasted Almonds have 5.8 times more Calcium than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 2.4 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 4.7 times more Selenium and 2.4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Squash Seed Kernels contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 2 times more Carbohydrate, 3.5 times more Sugars and 1.8 times more Fiber than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 2.1 times more Saturated Fat, 12 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Squash Seed Kernels offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3