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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Flaxseed	13%	67%	20%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Energy	39.3% 1139kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	4.24% 3.08g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 2.3g	g per day for Men 19-50 years
Fiber	34% 13g	143% 54g	38g per day for Men 19-50 years
Protein	106% 59.2g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	10.3% 103mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.37% 14g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Vitamin B3, 3 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• While Flaxseed contains 23.5 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Vitamin B2 and Vitamin K per 7 oz.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Flaxseed.
• While Flaxseed contains 4.9 times more Calcium and 2.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 2.3 times more Saturated Fat, 3.3 times more Omega 6 and 1.6 times more Protein than Flaxseed.
• While Flaxseed contains 205.5 times more Omega 3, 2 times more Carbohydrate and 4.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Flaxseed have similar amounts of Energy, Fat and Sugars per 7 oz.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.