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

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	36.5% 1060kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	53% 17g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	22.5% 29g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	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	% 0.79g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 2.26g	g per day for Men 19-50 years
Fiber	143% 54g	34% 13g	38g per day for Men 19-50 years
Protein	65% 36.3g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	272% 3.26mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	224% 67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	50.6% 506mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	142% 11.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	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	182% 1274mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.11% 4.03g	3700g per day for Men 19-50 years

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

• Flaxseed has 23.5 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Vitamin B3, 3 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B2 and Vitamin K per 7 oz.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Flaxseed has 4.9 times more Calcium and 2.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed has 205.5 times more Omega 3, 2 times more Carbohydrate, 1.2 times more Sugars and 4.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.3 times more Saturated Fat, 3.3 times more Omega 6 and 1.6 times more Protein than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy and Fat per 7 oz.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.