Comparing Nutrients in 7 ounces Squash Seed Kernels VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Squash Seed Kernels	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	38.3% 1109kcal	39.3% 1139kcal	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	53% 17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	229% 39g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 2.26g	g per day for Men 19-50 years
Fiber	31.3% 12g	34% 13g	38g per day for Men 19-50 years
Protein	107% 60g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Roasted Squash Seed Kernels	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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	15.3% 0.2mg	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	28.3% 113μg	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	3.97% 3.57mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	9.13% 91mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	281% 2.53mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	387% 8.9mg	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	333% 2330mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.11% 4.03g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 3.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin E and 1.6 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Roasted Pumpkin And Squash Seed Kernels contain 2.6 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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