Comparing Nutrients in 100 grams Roasted Squash Seed Kernels VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Roasted Squash Seed Kernels	Blanched Almonds	Recommended Dietary Allowance
Energy	19.8% 574kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	72.7% 12.4g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	6.4% 4.63g	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	0% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 4.46g	g per day for Men 19-50 years
Fiber	17% 6.5g	26% 9.9g	38g per day for Men 19-50 years
Protein	53.3% 30g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	8.85% 0.12mg	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	12.3% 49μg	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	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	3.73% 0.56mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.2% 52mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	114% 1.03mg	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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	79.8% 1.84mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.64mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Squash Seed Kernels vs Blanched Almonds:

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B1, 4.7 times more Vitamin B2 and 42.4 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Squash Seed Kernels vs Blanched Almonds:

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Selenium and 2.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Pumpkin And Squash Seed Kernels have 2.2 times more Saturated Fat, 27.8 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Carbohydrate, 3.6 times more Sugars and 1.5 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Blanched Almonds have similar amounts of Energy and Fat per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.