Comparing Nutrients in 100 grams Oil Roasted Almonds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Oil Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	21% 607kcal	19.3% 559kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	27% 8.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	8.24% 10.7g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	1.93% 1.4g	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	0.21% 0.15g	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	% 0.04g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 1.13g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	15.8% 6g	38g per day for Men 19-50 years
Protein	38% 21.2g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	11% 0.14mg	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	6.75% 27μg	14.5% 58μg	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% 1.9mg	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	173% 26mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	29% 291mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	149% 1.34mg	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% 3.68mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	141% 592mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	198% 4.54mg	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	66.6% 466mg	176% 1233mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	23.8% 809mg	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	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.14% 5.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Squash Seed Kernels per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Squash Seed Kernels:

• 100 grams of Oil Roasted Almonds have 5.1 times more Vitamin B2 and 11.9 times more Vitamin E than Squash Seed Kernels.
• While 100 g of Dried Pumpkin And Squash Seed Kernels contain 3 times more Vitamin B1, 1.4 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Squash Seed Kernels provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Squash Seed Kernels:

• 100 grams of Oil Roasted Almonds have 6.3 times more Calcium than Squash Seed Kernels.
• While 100 g of Dried Pumpkin And Squash Seed Kernels contain 1.4 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Squash Seed Kernels contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.7 times more Carbohydrate, 3.3 times more Sugars and 1.8 times more Fiber than Squash Seed Kernels.
• While 100 g of Dried Pumpkin And Squash Seed Kernels contain 2.1 times more Saturated Fat, more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Squash Seed Kernels offer comparable quantities of Energy and Fat per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3