Comparing Nutrients in 7 ounces Squash Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	38.3% 1109kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 7.84g	g per day for Men 19-50 years
Fiber	31.3% 12g	65.3% 25g	38g per day for Men 19-50 years
Protein	107% 60g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	18.7% 0.93mg	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	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	22% 87.3μg	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% 0mg	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	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.4 times more Vitamin B2 and 11.8 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Almonds.
• While Almonds contain 5.8 times more Calcium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pumpkin And Squash Seed Kernels have 2.3 times more Saturated Fat, 40 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Almonds.
• While Almonds contain 2 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.