Comparing Nutrients in 100 grams Roasted Squash Seed Kernels VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Roasted Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Energy	19.8% 574kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	627% 10g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	162% 27.5g	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	6.67% 8.67g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	2.07% 1.5g	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	0.43% 0.31g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0.85g	g per day for Men 19-50 years
Fiber	17% 6.5g	10.5% 4g	38g per day for Men 19-50 years
Protein	53.3% 30g	56.4% 31.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	46% 0.6mg	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	27.5% 110μg	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	0.56% 0.5mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Hemp Seeds	Recommended Dietary Allowance
Calcium	5.2% 52mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	178% 1.6mg	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	99% 7.95mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	330% 7.6mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.64mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Hemp Seeds per 100 g

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

Lets compare vitamin content per 100 grams of Roasted Squash Seed Kernels vs Hemp Seeds:

• 100 grams of Roasted Squash Seed Kernels have 3.6 times more Vitamin C than Hemp Seeds.
• While 100 g of Hulled Hemp Seeds contain 18.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 6 times more Vitamin B6, 1.9 times more Vitamin B9, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• 100 grams of Hemp Seeds have insufficient amounts of Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Squash Seed Kernels vs Hemp Seeds:

• 100 g of Hulled Hemp Seeds contain 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Hemp Seeds contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Squash Seed Kernels have 1.9 times more Saturated Fat, 1.7 times more Carbohydrate and 1.6 times more Fiber than Hemp Seeds.
• While 100 g of Hulled Hemp Seeds contain 90.3 times more Omega 3 and 1.4 times more Omega 6 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Hemp Seeds offer comparable quantities of Energy, Fat and Protein per 100 grams.