Comparing Nutrients in 7 ounces Squash Seed Kernels VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Energy	38.3% 1109kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1243% 20g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	321% 54.5g	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	13.2% 17.2g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	4.1% 2.98g	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	0.85% 0.62g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 1.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	21% 7.94g	38g per day for Men 19-50 years
Protein	107% 60g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	211% 2.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	92% 1.2mg	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	54.6% 218μg	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	1.1% 0.99mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	353% 3.18mg	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	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	331% 1389mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	656% 15mg	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	468% 3274mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	70% 2381mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.27% 9.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Hemp Seeds per 7 oz

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

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

• 7 ounces of Squash Seed Kernels have 3.8 times more Vitamin C, 2.7 times more Vitamin E and 1.2 times more Vitamin K than Hemp Seeds.
• While 7 oz of Hulled Hemp Seeds contain 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• 7 ounces of Hemp Seeds have insufficient amounts of Vitamin C
• Both Dried Pumpkin And Squash Seed Kernels as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Hemp Seeds:

• 7 oz of Hulled Hemp Seeds contain 1.5 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Hemp Seeds contain similar levels of Copper, Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 1.9 times more Saturated Fat, 1.2 times more Carbohydrate and 1.5 times more Fiber than Hemp Seeds.
• While 7 oz of Hulled Hemp Seeds contain 83.5 times more Omega 3 and 1.3 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Hemp Seeds offer comparable quantities of Energy, Fat and Protein per seven ounces.