Comparing Nutrients in 7 ounces Squash Seed Kernels VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Squash Seed Kernels	Roasted Almonds	Recommended Dietary Allowance
Energy	38.3% 1109kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 9.43g	g per day for Men 19-50 years
Fiber	31.3% 12g	57% 21.6g	38g per day for Men 19-50 years
Protein	107% 60g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Roasted Almonds per 7 oz

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

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

• 7 ounces of Squash Seed Kernels have 3.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 7.8 times more Vitamin B2 and 11 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Roasted Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Squash Seed Kernels have 1.2 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 4.7 times more Selenium and 2.4 times more Zinc than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5.8 times more Calcium than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Roasted Almonds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 2.1 times more Saturated Fat, 12 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2 times more Carbohydrate, 3.5 times more Sugars and 1.8 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Roasted Almonds offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3