Comparing Nutrients in 7 ounces Squash Seed Kernels VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Carrots	8%	5%	87%

Macro Nutrients

	Squash Seed Kernels	Carrots	Recommended Dietary Allowance
Energy	38.3% 1109kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	13% 9.4g	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	0.41% 0.3g	1.5% 1.1g	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	% 0.26g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 7.12g	g per day for Men 19-50 years
Fiber	31.3% 12g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	107% 60g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	9.43% 37.7μg	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	4.2% 3.77mg	13% 11.7mg	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	29% 4.33mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Carrots	Recommended Dietary Allowance
Calcium	9.13% 91mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	219% 17.5mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	12.3% 0.28mg	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	350% 2447mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Squash Seed Kernels vs Carrots:

• Dried Pumpkin And Squash Seed Kernels have 4.1 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B9 and 3.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 3.1 times more Vitamin C and 1.8 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Carrots have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Carrots:

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Calcium, 29.8 times more Copper, 29.4 times more Iron, 49.3 times more Magnesium, 31.8 times more Manganese, 35.2 times more Phosphorus, 2.5 times more Potassium, 94 times more Selenium and 32.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 9.9 times more Sodium and 16.9 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Pumpkin And Squash Seed Kernels have 13.6 times more Energy, 204.4 times more Fat, 270.6 times more Saturated Fat, 60 times more Omega 3, 207.1 times more Omega 6, 2.1 times more Fiber and 32.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.4 times more Sugars than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Carrots have similar amounts of Carbohydrate per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.