Lets compare vitamin content per 5 ounces of Almonds vs Squash Seed Kernels:
Almonds have 7.4 times more Vitamin B2 and 11.8 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B6 per 5 oz.
Both Almonds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Almonds vs Squash Seed Kernels:
Almonds have 5.8 times more Calcium than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Selenium and 2.5 times more Zinc than Almonds.
Both Almonds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Potassium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Almonds have 2 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 2.3 times more Saturated Fat, 40 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Protein than Almonds.
Both Almonds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Energy and Fat per 5 oz.
Both Almonds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.