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

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	18.4% 534kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	1426% 23g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	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	22.2% 29g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	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% 0g	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	% 0.4g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 1.14g	g per day for Men 19-50 years
Fiber	72% 27.3g	17% 6.5g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	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	137% 1.64mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.08mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 33.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	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	0.67% 0.6mg	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	2.07% 0.31mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	25.5% 255mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	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	71.6% 5.73mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	93% 392mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	92% 642mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	69.5% 7.64mg	11mg per day for Men 19-50 years
Water	0.19% 6.96g	0.055% 2.03g	3700g per day for Men 19-50 years

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

• Flaxseed has 23.5 times more Vitamin B1, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Vitamin B3, 3 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B2 and Vitamin K per 100 g.
• Both Flaxseed 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 Flaxseed vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Flaxseed has 4.9 times more Calcium and 2.7 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Sodium and 1.8 times more Zinc than Flaxseed.
• Both Flaxseed 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:

• Flaxseed has 205.5 times more Omega 3, 2 times more Carbohydrate, 1.2 times more Sugars and 4.2 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.3 times more Saturated Fat, 3.3 times more Omega 6 and 1.6 times more Protein than Flaxseed.
• Both Flaxseed and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy and Fat per 100 g.
• Both Flaxseed as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.