Comparing Nutrients in 100 calories Whole Roasted Squash SeedsVS Almonds

Weight per 100 calories

Whole Roasted Squash Seeds

22.4g

Almonds

17.3g

Almonds have 1.3 times more energy per unit of mass than Roasted Whole Pumpkin And Squash Seeds, which is very high in comparison to other foods. Whole Roasted Squash Seeds having very high energy density.

Which food has more nutrients per 100 calories - Whole Roasted Squash Seeds or Almonds?

Macros Ratio

Protein Fat Carbs

Whole Roasted Squash Seeds

16%

38%

46%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Whole Roasted Squash Seedsvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.5%4.35g

Fat

8.9%8.62g

4.35 gvs8.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.57%0.82g

Saturated Fat

2.05%0.66g

0.82 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.08%0.017g

Omega 3

0.032%0.001g

0.017 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.6%1.96g

Omega 6

12.5%2.13g

1.96 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.27%12g

Carbohydrate

2.86%3.72g

12 gvs3.72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1.04%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.026%0.019g

≤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]

NA gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.029g

NA gvs0.029 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.13g

Fiber

5.7%2.16g

4.13 gvs2.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.43%4.16g

Protein

6.52%3.65g

4.16 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Whole Roasted Squash Seedsvs Almonds

0.075%0.67μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.67 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.64%0.008mg

Vitamin B1

2.95%0.035mg

Thiamine

0.008 mgvs0.035 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.9%0.012mg

Vitamin B2

15%0.2mg

Riboflavin

0.012 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.4%0.064mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.064 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.25%0.013mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.013 mgvs0.081 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.64%0.008mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.008 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.5%2μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

2 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.075%0.067mg

Vitamin C

0%0mg

Ascorbic acid

0.067 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

NA mgvs4.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Whole Roasted Squash Seedsvs Almonds

1.23%12.3mg

Calcium

4.65%46.5mg

12.3 mgvs46.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg

Copper

19.8%0.18mg

0.15 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.28%0.74mg

Iron

8%0.64mg

0.74 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%58.7mg

Magnesium

11%46.6mg

58.7 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.84%0.11mg

Manganese

16.4%0.38mg

0.11 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.95%20.6mg

Phosphorus

12%83mg

20.6 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.06%206mg

Potassium

3.72%127mg

206 mgvs127 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

1.3%0.71μg

NA μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4.04mg

Sodium

0.012%0.17mg

4.04 mgvs0.17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg

Zinc

4.9%0.54mg

2.3 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.027%1g

Water

0.021%0.76g

1 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Almonds contain 4.6 times more Vitamin B1, 16.9 times more Vitamin B2, 9.7 times more Vitamin B3, 6.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.8 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

Roasted Whole Pumpkin And Squash Seeds have 1.3 times more Magnesium, 1.6 times more Potassium and 4.3 times more Zinc than Almonds.
While Almonds contain 3.8 times more Calcium, 3.4 times more Manganese and 4 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds and Almonds have similar amounts of Copper and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Roasted Whole Pumpkin And Squash Seeds have 1.3 times more Saturated Fat, 33.3 times more Omega 3, 3.2 times more Carbohydrate and 1.9 times more Fiber than Almonds.
While Almonds contain 2 times more Fat than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds and Almonds have similar amounts of Energy, Omega 6 and Protein per 100 kcal.
Both Roasted Whole Pumpkin And Squash Seeds as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Whole Roasted Squash SeedsVS TahiniAlmondsVS TahiniWhole Roasted Squash SeedsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Whole Roasted Squash SeedsVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Whole Roasted Squash Seeds or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: