Comparing Nutrients in 7 ounces Squash Seed Kernels VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Squash Seed Kernels	Dried Butternuts	Recommended Dietary Allowance
Energy	38.3% 1109kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	394% 67g	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	18.4% 24g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	NA	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	107% 60g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Dried Butternuts	Recommended Dietary Allowance
Calcium	9.13% 91mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	99% 0.89mg	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	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	566% 13mg	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	126% 885mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	62% 34μg	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	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Dried Butternuts per 7 oz

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

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

• 7 ounces of Squash Seed Kernels have 4.8 times more Vitamin B3 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.4 times more Vitamin B1, 3.9 times more Vitamin B6 and 1.7 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Butternuts provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Dried Butternuts:

• 7 ounces of Squash Seed Kernels have 3 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.4 times more Manganese and 1.8 times more Selenium than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Butternuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 6.6 times more Saturated Fat, 1.3 times more Fiber and 1.2 times more Protein than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 72.7 times more Omega 3 and 1.6 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Butternuts offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.