Comparing Nutrients in 100 grams Roasted Almonds VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Roasted Almonds	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	20.6% 598kcal	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	12.8% 4.1g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	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	16% 21g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	37.4% 21g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	13.8% 55μg	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	159% 24mg	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

	Roasted Almonds	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	27% 268mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	46.6% 3.73mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	67.3% 471mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Whole Roasted Squash Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Whole Roasted Squash Seeds:

• 100 grams of Roasted Almonds have 2.3 times more Vitamin B1, 23 times more Vitamin B2, 12.7 times more Vitamin B3, 5.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 6.1 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 100 grams of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Dry Roasted Almonds as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Whole Roasted Squash Seeds:

• 100 grams of Roasted Almonds have 4.9 times more Calcium, 1.6 times more Copper, 4.5 times more Manganese and 5.1 times more Phosphorus than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Potassium and 3.1 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Roasted Squash Seeds contain similar levels of Iron and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.3 times more Energy, 2.7 times more Fat and 1.5 times more Omega 6 than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 7.7 times more Omega 3, 2.6 times more Carbohydrate and 1.7 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Roasted Squash Seeds offer comparable quantities of Saturated Fat and Protein per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3