Comparing Nutrients in 7 ounces Roasted Squash Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 7.84g	g per day for Men 19-50 years
Fiber	34% 13g	65.3% 25g	38g per day for Men 19-50 years
Protein	106% 59.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	22% 87.3μg	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	339% 51mg	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 Squash Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	42.8% 1455mg	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	2.4% 35.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 45.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Selenium, 18 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 5.2 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 2.2 times more Saturated Fat, 37 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Almonds.
• While Almonds contain 1.5 times more Carbohydrate, 3.4 times more Sugars and 1.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 7 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.