Comparing Nutrients in 7 ounces Roasted Almonds VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Roasted Almonds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	82% 107g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	96% 36.5g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	5.65% 0.073mg	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	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	0% 0mg	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	316% 47.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	53% 532mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	152% 1.37mg	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	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	336% 5043mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Roasted Whole Pumpkin And Squash Seeds with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 7 ounces of Roasted Almonds have 2.3 times more Vitamin B1, 23 times more Vitamin B2, 12.7 times more Vitamin B3, 5.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 6.1 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 7 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Dry Roasted Almonds as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 7 ounces of Roasted Almonds have 4.9 times more Calcium, 1.6 times more Copper, 4.5 times more Manganese and 5.1 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 1.3 times more Potassium, 847 times more Sodium and 3.1 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.3 times more Energy, 2.7 times more Fat and 1.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 7.7 times more Omega 3, 2.6 times more Carbohydrate and 1.7 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Roasted Whole Pumpkin And Squash Seeds with Salt offer comparable quantities of Saturated Fat and Protein per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3