Comparing Nutrients in 100 grams Blanched Almonds VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Blanched Almonds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	20.3% 590kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	NA	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% 0g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	2.85% 0.037mg	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	12.3% 49μg	2.25% 9μg	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	0.33% 0.3mg	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	158% 23.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	76.7% 0.69mg	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	41% 3.28mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	21.6% 0.5mg	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	68.7% 481mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	169% 2541mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• Blanched Almonds have 5.6 times more Vitamin B1, 13.7 times more Vitamin B2, 12.2 times more Vitamin B3, 5.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Blanched Almonds as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• Blanched Almonds have 4.3 times more Calcium, 1.5 times more Copper, 3.7 times more Manganese and 5.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While Roasted Whole Pumpkin And Squash Seeds with Salt contain 1.4 times more Potassium, 133.7 times more Sodium and 3.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Iron and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.3 times more Energy, 2.7 times more Fat and 1.4 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While Roasted Whole Pumpkin And Squash Seeds with Salt contain 19.3 times more Omega 3, 2.9 times more Carbohydrate and 1.9 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Saturated Fat and Protein per 100 g.
• Both Blanched Almonds as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.