Comparing Nutrients in 100 grams Almonds VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Almonds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	20% 579kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	6% 4.35g	1.78% 1.3g	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	0.15% 0.11g	0.097% 0.07g	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	% 0.17g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 1.14g	g per day for Men 19-50 years
Fiber	33% 12.5g	17% 6.5g	38g per day for Men 19-50 years
Protein	37.8% 21g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	14.3% 57μg	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% 0mg	2% 1.8mg	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	171% 25.6mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	27% 269mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	142% 1.28mg	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	46.4% 3.7mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	195% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	69.5% 7.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.055% 2.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Almonds have 2.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 45.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Almonds as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Almonds have 5.2 times more Calcium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Selenium, 256 times more Sodium and 2.4 times more Zinc than Almonds.
• Both Almonds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Copper and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.5 times more Carbohydrate, 3.4 times more Sugars and 1.9 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.2 times more Saturated Fat, 37 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Almonds.
• Both Almonds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy and Fat per 100 g.
• Both Almonds as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.