Comparing Nutrients in 7 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	27% 35g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	12.5% 9.03g	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	0.19% 0.14g	0% 0g	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	% 0.14g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 8.7g	g per day for Men 19-50 years
Fiber	34% 13g	55% 21g	38g per day for Men 19-50 years
Protein	106% 59.2g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	18% 0.23mg	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	28.3% 113μg	13.4% 53.6μg	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	3.97% 3.57mg	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	7.4% 1.1mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	211% 1.9mg	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	200% 16mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	212% 4.9mg	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	333% 2330mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt vs Oil Roasted Almonds:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.2 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.3 times more Vitamin B1, 5.2 times more Vitamin B2 and 46.4 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Oil Roasted Almonds:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 2.3 times more Selenium, 256 times more Sodium and 2.5 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.6 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Oil Roasted Almonds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 2 times more Saturated Fat, more Omega 3, 1.4 times more Omega 6 and 1.4 times more Protein than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.5 times more Sugars and 1.6 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3