Comparing Nutrients in 100 grams Roasted Squash Seed Kernels VS Mustard Oil

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Roasted Squash Seed Kernels	Mustard Oil	Recommended Dietary Allowance
Energy	19.8% 574kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	90% 15.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	0% 0g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	0.097% 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	0% 0g	38g per day for Men 19-50 years
Protein	53.3% 30g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Mustard Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Mustard Oil	Recommended Dietary Allowance
Calcium	5.2% 52mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.64mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Squash Seed Kernels vs Mustard Oil:

• Roasted Pumpkin And Squash Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Mustard Oil.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Mustard Oil have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Roasted Squash Seed Kernels vs Mustard Oil:

• Roasted Pumpkin And Squash Seed Kernels have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Sodium and more Zinc than Mustard Oil.

Comparison of macro-nutrients per 100 grams:

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While Mustard Oil contains 1.5 times more Energy, 2 times more Fat, 1.4 times more Saturated Fat and 53.1 times more Omega 3 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Mustard Oil have insufficient amounts of Glucose and Sucrose in 100 g.