Comparing Nutrients in 100 grams Whole Roasted Squash Seeds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Whole Roasted Squash Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15.4% 446kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.8g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	6.28% 4.55g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	48.4% 18.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	33% 18.6g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	9.08% 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	2.25% 9μg	6.75% 27μg	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	0.33% 0.3mg	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	NA	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.5% 55mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	106% 0.96mg	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	41.4% 3.3mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	107% 2.46mg	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	13% 92mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Oil Roasted Almonds per 100 g

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

Lets compare vitamin content per 100 grams of Whole Roasted Squash Seeds vs Oil Roasted Almonds:

• 100 g of Oil Roasted Almonds contain 2.7 times more Vitamin B1, 15 times more Vitamin B2, 12.8 times more Vitamin B3, 4.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 3 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 100 grams of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Whole Roasted Squash Seeds vs Oil Roasted Almonds:

• 100 grams of Whole Roasted Squash Seeds have 1.3 times more Potassium and 3.4 times more Zinc than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 5.3 times more Calcium, 1.4 times more Copper, 5 times more Manganese and 5.1 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Oil Roasted Almonds contain similar levels of Iron and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Roasted Squash Seeds have more Omega 3, 3 times more Carbohydrate and 1.8 times more Fiber than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.4 times more Energy, 2.8 times more Fat and 1.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Oil Roasted Almonds offer comparable quantities of Saturated Fat and Protein per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3