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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Energy	39.3% 1139kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	242% 41g	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	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 2.24g	g per day for Men 19-50 years
Fiber	34% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	106% 59.2g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	22% 0.28mg	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	28.8% 115μg	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	4.2% 3.77mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	296% 2.67mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	392% 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	350% 2447mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.28% 10.4g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin E and 1.6 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 7 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels 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 Squash Seed Kernels:

• Roasted Pumpkin And Squash Seed Kernels have 2.6 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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