Comparing Nutrients in 7 ounces Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	30.5% 885kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	158% 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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	96% 36.5g	55% 21g	38g per day for Men 19-50 years
Protein	65.7% 37g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Almonds	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	18% 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	4.47% 18μg	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	212% 4.9mg	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	26% 183mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	53.6% 1824mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	336% 5043mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	186% 20.4mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Almonds 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 Oil Roasted Almonds 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 Oil Roasted Almonds:

• 7 oz of Oil Roasted Almonds contain 2.7 times more Vitamin B1, 15 times more Vitamin B2, 12.8 times more Vitamin B3, 4.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 3 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 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 Oil Roasted Almonds 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 Oil Roasted Almonds:

• 7 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 1.3 times more Potassium, 2541 times more Sodium and 3.4 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.3 times more Calcium, 1.4 times more Copper, 5 times more Manganese and 5.1 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Almonds 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 more Omega 3, 3 times more Carbohydrate and 1.8 times more Fiber than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.4 times more Energy, 2.8 times more Fat and 1.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Almonds offer comparable quantities of Saturated Fat and Protein per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3