Comparing Nutrients in 7 ounces Whole Roasted Squash Seeds VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Almond paste	8%	52%	40%

Macro Nutrients

	Whole Roasted Squash Seeds	Almond paste	Recommended Dietary Allowance
Energy	30.5% 885kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	96% 36.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	65.7% 37g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Almond paste	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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	5.5% 0.071mg	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	36.2% 145μg	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	0.22% 0.2mg	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	179% 27mg	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

	Whole Roasted Squash Seeds	Almond paste	Recommended Dietary Allowance
Calcium	11% 109mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	100% 0.9mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	53.6% 1824mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	186% 20.4mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Roasted Squash Seeds versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Roasted Squash Seeds vs Almond paste:

• 7 oz of Almond paste contain 2.4 times more Vitamin B1, 8 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B5 and 8.1 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Almond paste provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Roasted Squash Seeds vs Almond paste:

• 7 ounces of Whole Roasted Squash Seeds have 1.5 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 2.9 times more Potassium and 7 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 3.1 times more Calcium, 1.7 times more Manganese and 2.8 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Roasted Squash Seeds have 1.4 times more Saturated Fat, 1.6 times more Omega 6, 3.8 times more Fiber and 2.1 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 1.4 times more Fat and 2.6 times more Omega 3 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Almond paste offer comparable quantities of Energy and Carbohydrate per seven ounces.