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Comparing Nutrients in 100 grams Squash Seed KernelsVS Almonds

Macros Ratio

Protein Fat Carbs

Squash Seed Kernels
20%
73%
7%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

19.3%559kcal
Energy
20%579kcal
559 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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50.6%49g
Fat
51.5%50g
49 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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27%8.66g
Saturated Fat
12%3.8g
8.66 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.5%0.12g
Omega 3
0.19%0.003g
0.12 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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122%20.7g
Omega 6
72.5%12.3g
20.7 gvs12.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.24%10.7g
Carbohydrate
16.6%21.6g
10.7 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.93%1.4g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.21%0.15g
Fructose
0.15%0.11g
≤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]
0.15 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.13g
Glucose
%0.17g
0.13 gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.13g
Sucrose
%3.95g
1.13 gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.8%6g
Fiber
33%12.5g
6 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
54%30.2g
Protein
37.8%21g
30.2 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.8%0.27mg
Vitamin B1
17%0.21mg
Thiamine
0.27 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.8%0.15mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.15 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%5mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
5 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
15%0.75mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.75 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.14 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg
Vitamin B9
11%44μg
Folates and Folic Acid
58 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.1%1.9mg
Vitamin C
0%0mg
Ascorbic acid
1.9 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14.5%2.18mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
2.18 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.1%7.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.3 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.6%46mg
Calcium
27%269mg
46 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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149%1.34mg
Copper
115%1.03mg
1.34 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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110%8.8mg
Iron
46.4%3.7mg
8.8 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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141%592mg
Magnesium
64.3%270mg
592 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.54mg
Manganese
95%2.18mg
4.54 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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176%1233mg
Phosphorus
68.7%481mg
1233 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.8%809mg
Potassium
21.6%733mg
809 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.4μg
Selenium
7.45%4.1μg
9.4 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.47%7mg
Sodium
0.067%1mg
7 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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71%7.8mg
Zinc
28.4%3.12mg
7.8 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.14%5.23g
Water
0.12%4.4g
5.23 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Squash Seed Kernels vs Almonds:
Comparing minerals per 100 grams for Squash Seed Kernels vs Almonds:
Comparison of macro-nutrients per 100 grams:



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