Comparing Nutrients in 100 grams Roasted Squash Seed Kernels VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Roasted Squash Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	19.8% 574kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	3.42% 2.48g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	53.3% 30g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	8.6% 0.11mg	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	14.3% 57μg	2.25% 9μg	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% 1.8mg	3% 2.7mg	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	3.73% 0.56mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.2% 52mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	11.6% 0.1mg	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	101% 8.07mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	19.6% 0.45mg	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	168% 1174mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.64mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Squash Seed Kernels vs Canned Carrots with Salt:

• Roasted Pumpkin And Squash Seed Kernels have 3.9 times more Vitamin B1, 5 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5 and 6.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Squash Seed Kernels vs Canned Carrots with Salt:

• Roasted Pumpkin And Squash Seed Kernels have 2.1 times more Calcium, 12.3 times more Copper, 12.6 times more Iron, 68.8 times more Magnesium, 10 times more Manganese, 48.9 times more Phosphorus, 4.4 times more Potassium, 23.5 times more Selenium and 29.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 13.4 times more Sodium and 45.8 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Roasted Pumpkin And Squash Seed Kernels have 23 times more Energy, 258.2 times more Fat, 237.3 times more Saturated Fat, 10.1 times more Omega 3, 248 times more Omega 6, 2.7 times more Carbohydrate, 4.3 times more Fiber and 46.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.