Comparing Nutrients in 7 ounces Squash Seed Kernels VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Almond paste	8%	52%	40%

Macro Nutrients

	Squash Seed Kernels	Almond paste	Recommended Dietary Allowance
Energy	38.3% 1109kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	65% 11g	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	73% 95g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	99% 72g	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	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	25% 9.53g	38g per day for Men 19-50 years
Protein	107% 60g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	5.5% 0.071mg	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	28.8% 115μg	36.2% 145μg	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	0.22% 0.2mg	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	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Almond paste	Recommended Dietary Allowance
Calcium	9.13% 91mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	100% 0.9mg	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	219% 17.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Squash Seed Kernels versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Squash Seed Kernels have 3.3 times more Vitamin B1, 3.5 times more Vitamin B3, 6.6 times more Vitamin B5, 4 times more Vitamin B6, 19 times more Vitamin C and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 2.7 times more Vitamin B2, 1.3 times more Vitamin B9 and 6.2 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Almond paste:

• 7 ounces of Squash Seed Kernels have 3 times more Copper, 5.5 times more Iron, 4.6 times more Magnesium, 5.3 times more Manganese, 4.8 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Selenium and 5.3 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 3.7 times more Calcium than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 1.2 times more Energy, 1.8 times more Fat, 3.3 times more Saturated Fat, 3.7 times more Omega 6, 1.3 times more Fiber and 3.4 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 1.7 times more Omega 3, 4.5 times more Carbohydrate and 25.9 times more Sugars than Dried Pumpkin And Squash Seed Kernels.