Comparing Nutrients in 100 grams Squash Seed Kernels VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	19.3% 559kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	39.6% 38.5g	97g per day for Men 19-50 years
Saturated Fat	27% 8.66g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	165% 28g	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	26.4% 34.3g	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	NA	38g per day for Men 19-50 years
Protein	54% 30.2g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	90% 1.17mg	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	40% 160μg	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	0% 0mg	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 Safflower Seeds	Recommended Dietary Allowance
Calcium	4.6% 46mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	194% 1.75mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	141% 592mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	198% 4.54mg	87.6% 2mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	23.8% 809mg	20.2% 687mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	46% 5.05mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.15% 5.62g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 2.2 times more Vitamin B3 and more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 4.3 times more Vitamin B1, 2.7 times more Vitamin B2, 5.4 times more Vitamin B5, 8.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Pumpkin And Squash Seed Kernels have 1.8 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus and 1.5 times more Zinc than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.7 times more Calcium and 1.3 times more Copper than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Fat, 2.4 times more Saturated Fat and 1.9 times more Protein than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.4 times more Omega 6 and 3.2 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Energy and Omega 3 per 100 g.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.