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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Energy	19.8% 574kcal	19.3% 559kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	27% 8.66g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	122% 20.7g	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	8.24% 10.7g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	1.93% 1.4g	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	0.21% 0.15g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 1.13g	g per day for Men 19-50 years
Fiber	17% 6.5g	15.8% 6g	38g per day for Men 19-50 years
Protein	53.3% 30g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Squash Seed Kernels	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	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	11% 0.14mg	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	14.5% 58μg	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	2.1% 1.9mg	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	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	5.2% 52mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	149% 1.34mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	141% 592mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	198% 4.54mg	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	176% 1233mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	23.8% 809mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.64mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	0.14% 5.23g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin E and 1.6 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels 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 Squash Seed Kernels:

• Roasted Pumpkin And Squash Seed Kernels have 2.6 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Pumpkin And Squash Seed Kernels have 1.4 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Sugars, Fiber and Protein per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.