Comparing Nutrients in 7 ounces Squash Seed Kernels VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	38.3% 1109kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	78.7% 76.3g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	23% 7.3g	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	328% 55.7g	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	52.3% 68g	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	NA	38g per day for Men 19-50 years
Protein	107% 60g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	179% 2.32mg	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	79.4% 318μg	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	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 Safflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	385% 3.47mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	174% 4mg	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	183% 1278mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	40% 1363mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	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	91% 10mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 2.2 times more Vitamin B3 and more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 4.3 times more Vitamin B1, 2.7 times more Vitamin B2, 5.4 times more Vitamin B5, 8.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Safflower 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 Dried Safflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 1.8 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus and 1.5 times more Zinc than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.7 times more Calcium and 1.3 times more Copper than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Fat, 2.4 times more Saturated Fat and 1.9 times more Protein than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.4 times more Omega 6 and 3.2 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Energy and Omega 3 per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.