Comparing Nutrients in 7 ounces Roasted Whole Pumpkin And Squash Seeds with Salt VS Plain Almond Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	30.5% 885kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	96% 36.5g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	65.7% 37g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	15.7% 0.2mg	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	4.47% 18μg	26.3% 105μg	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	0.66% 0.6mg	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	NA	320% 48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Whole Pumpkin And Squash Seeds with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	206% 1.85mg	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	82% 6.57mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	184% 4.23mg	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	26% 183mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	53.6% 1824mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	336% 5043mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	186% 20.4mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.088% 3.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Plain Almond Butter with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt versus 7 oz of Plain Almond Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt vs Plain Almond Butter with Salt:

• 7 oz of Plain Almond Butter with Salt contain 18.1 times more Vitamin B2, 11 times more Vitamin B3, 5.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Plain Almond Butter with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Whole Pumpkin And Squash Seeds with Salt vs Plain Almond Butter with Salt:

• 7 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 1.2 times more Potassium, 11.2 times more Sodium and 3.1 times more Zinc than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 6.3 times more Calcium, 1.4 times more Copper, 4.3 times more Manganese and 5.5 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Plain Almond Butter with Salt contain similar levels of Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 11 times more Omega 3, 2.9 times more Carbohydrate and 1.8 times more Fiber than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 1.4 times more Energy, 2.9 times more Fat, 1.8 times more Saturated Fat and 1.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Plain Almond Butter with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3