Lets compare vitamin content per 100 grams of Squash Seed Kernels vs Almonds:
Dried Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 7.4 times more Vitamin B2 and 11.8 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Vitamin B6 per 100 g.
Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Squash Seed Kernels vs Almonds:
Dried Pumpkin And Squash Seed Kernels have 1.3 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Almonds.
While Almonds contain 5.8 times more Calcium than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Potassium per 100 g.
Comparison of macro-nutrients per 100 grams:
Dried Pumpkin And Squash Seed Kernels have 2.3 times more Saturated Fat, 40 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Almonds.
While Almonds contain 2 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels and Almonds have similar amounts of Energy and Fat per 100 g.
Both Dried Pumpkin And Squash Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.