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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Roasted Squash Seed Kernels	Blanched Almonds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 8.85g	g per day for Men 19-50 years
Fiber	34% 13g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	106% 59.2g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	17.6% 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	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B1, 4.7 times more Vitamin B2 and 42.4 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Blanched 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 Blanched Almonds:

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Selenium and 2.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 2.2 times more Saturated Fat, 27.8 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Carbohydrate, 3.6 times more Sugars and 1.5 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Energy and Fat per 7 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.