Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Oil Roasted Almonds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	53% 17g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	22.5% 29g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	3.53% 2.56g	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	0.19% 0.14g	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	% 0.079g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 2.26g	g per day for Men 19-50 years
Fiber	55% 21g	34% 13g	38g per day for Men 19-50 years
Protein	75.2% 42g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15.3% 0.2mg	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	13.4% 53.6μg	28.3% 113μg	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	3.97% 3.57mg	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	344% 51.5mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	57.7% 577mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	281% 2.53mg	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	91% 7.3mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	387% 8.9mg	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	132% 925mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Roasted Pumpkin And Squash Seed Kernels with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 7 ounces of Oil Roasted Almonds have 1.3 times more Vitamin B1, 5.2 times more Vitamin B2 and 46.4 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.5 times more Vitamin B5, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 7 ounces of Oil Roasted Almonds have 5.6 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Selenium, 256 times more Sodium and 2.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Pumpkin And Squash Seed Kernels with Salt contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.2 times more Carbohydrate, 3.5 times more Sugars and 1.6 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 2 times more Saturated Fat, more Omega 3, 1.4 times more Omega 6 and 1.4 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3