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

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Canola Oil	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	30.5% 884kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	23% 7.37g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	571% 9.14g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	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	0% 0g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	0% 0g	17% 6.5g	38g per day for Men 19-50 years
Protein	0% 0g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	7.7% 0.1mg	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	0% 0μg	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	116% 17.5mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	0% 0mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	195% 4.5mg	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	0% 0mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	69.5% 7.64mg	11mg per day for Men 19-50 years
Water	0% 0g	0.055% 2.03g	3700g per day for Men 19-50 years

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

• Canola Oil has 31.2 times more Vitamin E and 15.8 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Canola Oil.
• Both Canola Oil as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Roasted Pumpkin And Squash Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Sodium and more Zinc than Canola Oil.

Comparison of macro-nutrients per 100 grams:

• Canola Oil has 1.5 times more Energy, 2 times more Fat and 82.3 times more Omega 3 than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
• Both Canola Oil and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Saturated Fat and Omega 6 per 100 g.
• Both Canola Oil as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.