Comparing Nutrients in 7 ounces Roasted Squash Seed Kernels VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Roasted Squash Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	39.3% 1139kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	229% 39g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	1.9% 1.37g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.26g	NA	g per day for Men 19-50 years
Fiber	34% 13g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	106% 59.2g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	NA	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	46% 1564mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	NA	11mg per day for Men 19-50 years
Water	0.11% 4.03g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Squash Seed Kernels vs Frozen Roasted Potatoes with Salt:

• Both Roasted Pumpkin And Squash Seed Kernels and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Roasted Squash Seed Kernels vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Roasted Squash Seed Kernels have 3.5 times more Calcium, 16.1 times more Iron and 1.8 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 16.6 times more Sodium than Roasted Pumpkin And Squash Seed Kernels.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Squash Seed Kernels have 4.5 times more Energy, 27.1 times more Fat, 51.2 times more Saturated Fat, 2.5 times more Fiber and 13.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels.