Comparing Nutrients in 7 ounces Squash Seed Kernels VS Oat Oil

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Oat Oil	0%	100%	0%

Macro Nutrients

	Squash Seed Kernels	Oat Oil	Recommended Dietary Allowance
Energy	38.3% 1109kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	122% 39g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	222% 3.55g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	456% 77.6g	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	0% 0g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	107% 60g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Oat Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29% 4.33mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Oat Oil	Recommended Dietary Allowance
Calcium	9.13% 91mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Oat Oil per 7 oz

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

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

• 7 ounces of Squash Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Oat Oil.
• While 7 oz of Oat Oil contain 6.6 times more Vitamin E and 3.4 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• 7 ounces of Oat Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Pumpkin And Squash Seed Kernels as well as Oat Oil have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Oat Oil:

• 7 ounces of Squash Seed Kernels have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Oat Oil.
• 7 ounces of Oat Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have more Carbohydrate, more Fiber and more Protein than Oat Oil.
• While 7 oz of Oat Oil contain 1.6 times more Energy, 2 times more Fat, 2.3 times more Saturated Fat, 14.9 times more Omega 3 and 1.9 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• 7 ounces of Oat Oil provide inadequate amounts of Carbohydrate, Fiber and Protein