Comparing Nutrients in 100 grams Squash Seed Kernels VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Squash Seed Kernels	Dried Butternuts	Recommended Dietary Allowance
Energy	19.3% 559kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	27% 8.66g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.24% 10.7g	9.27% 12g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	NA	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	0.21% 0.15g	NA	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	54% 30.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	43% 0.56mg	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	14.5% 58μg	16.5% 66μg	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	2.1% 1.9mg	3.56% 3.2mg	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	14.5% 2.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Dried Butternuts	Recommended Dietary Allowance
Calcium	4.6% 46mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	50% 0.45mg	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	110% 8.8mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	141% 592mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	198% 4.54mg	285% 6.56mg	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	176% 1233mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	23.8% 809mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Dried Butternuts per 100 g

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

Lets compare vitamin content per 100 grams of Squash Seed Kernels vs Dried Butternuts:

• 100 grams of Squash Seed Kernels have 4.8 times more Vitamin B3 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.4 times more Vitamin B1, 3.9 times more Vitamin B6 and 1.7 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Butternuts provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 grams.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Squash Seed Kernels vs Dried Butternuts:

• 100 grams of Squash Seed Kernels have 3 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.4 times more Manganese and 1.8 times more Selenium than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Butternuts contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Squash Seed Kernels have 6.6 times more Saturated Fat, 1.3 times more Fiber and 1.2 times more Protein than Dried Butternuts.
• While 100 g of Dried Butternuts contain 72.7 times more Omega 3 and 1.6 times more Omega 6 than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Butternuts offer comparable quantities of Energy, Fat and Carbohydrate per 100 grams.