CALORIC DENSITY
Pumpkin seed, pumpkin & squash seed kernels, dried
Almonds
5.41
5.75
12014
12061
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 9g
Protein = 7g
Carbohydrates = 7g
Carbohydrates = 8g
Fat = 17g
Fat = 17g
Fiber = 1g
Fiber = 4g
Monounsaturated = 5g
Monounsaturated = 11g
Polyunsaturated = 8g
Polyunsaturated = 4g
Saturated Fat = 3g
Saturated Fat = 1g
Protein 9g 7g Carbohydrate 7g 8g Fiber 1g 4g Fat 17g 17g Monounsat. Fat 5g 17g Polyunsat. Fat 8g 4g Saturated Fat 3g 1g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 5%
Choline = 4%
Vitamin A = 1%
Vitamin A = 0%
Vitamin C = 1%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 76%
Vitamin K = 24%
Vitamin K = 0%
Choline 5% 4% Vitamin A 1% 0% Vitamin C 1% 0% Vitamin E 0% 76% Vitamin K 24% 0%
Pumpkin seed have significantly more Vitamins K than almonds. Almonds have significantly more Vitamins E than pumpkin seed. Pumpkin seed are a good source of Vitamin K, Zinc. Pumpkin seed are a great source of Magnesium, Phosphorus, Iron. Almonds are a good source of Riboflavin, Magnesium, Phosphorus, Iron. Almonds are a great source of Vitamin E.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 8%
Vitamin B1 = 7%
Vitamin B2 = 11%
Vitamin B2 = 32%
Vitamin B3 = 5%
Vitamin B3 = 10%
Vitamin B5 = 3%
Vitamin B5 = 3%
Vitamin B6 = 8%
Vitamin B6 = 5%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 8% 7% Vitamin B2 11% 32% Vitamin B3 5% 10% Vitamin B5 3% 3% Vitamin B6 8% 5% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 9%
Potassium = 7%
Calcium = 3%
Calcium = 18%
Magnesium = 57%
Magnesium = 27%
Phosphorus = 75%
Phosphorus = 29%
Iron = 92%
Iron = 22%
Manganese = 49%
Manganese = 35%
Selenium = 5%
Selenium = 2%
Copper = 51%
Copper = 35%
Zinc = 29%
Zinc = 11%
Sodium 0% 0% Potasium 9% 7% Calcium 3% 18% Magnesium 57% 27% Phosphorus 75% 29% Iron 92% 22% Manganese 49% 35% Selenium 5% 2% Copper 51% 35% Zinc 29% 11%
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spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie 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pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini
