CALORIC DENSITY
Pumpkin seed, pumpkin & squash seed kernels, dried
Avocado oil
5.41
8.84
12014
4581
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 = 0g
Carbohydrates = 7g
Carbohydrates = 0g
Fat = 17g
Fat = 23g
Fiber = 1g
Fiber = 0g
Monounsaturated = 5g
Monounsaturated = 16g
Polyunsaturated = 8g
Polyunsaturated = 3g
Saturated Fat = 3g
Saturated Fat = 3g
Protein 9g 0g Carbohydrate 7g 0g Fiber 1g 0g Fat 17g 23g Monounsat. Fat 5g 23g Polyunsat. Fat 8g 3g Saturated Fat 3g 3g
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 = 0%
Vitamin A = 1%
Vitamin A = 0%
Vitamin C = 1%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 24%
Vitamin K = 0%
Choline 5% 0% Vitamin A 1% 0% Vitamin C 1% 0% Vitamin E 0% 0% Vitamin K 24% 0%
Pumpkin seed have significantly more Vitamins K than avocado oil. Pumpkin seed are a good source of Vitamin K, Zinc. Pumpkin seed are a great source of Magnesium, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 8%
Vitamin B1 = 0%
Vitamin B2 = 11%
Vitamin B2 = 0%
Vitamin B3 = 5%
Vitamin B3 = 0%
Vitamin B5 = 3%
Vitamin B5 = 0%
Vitamin B6 = 8%
Vitamin B6 = 0%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 8% 0% Vitamin B2 11% 0% Vitamin B3 5% 0% Vitamin B5 3% 0% Vitamin B6 8% 0% 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 = 0%
Calcium = 3%
Calcium = 0%
Magnesium = 57%
Magnesium = 0%
Phosphorus = 75%
Phosphorus = 0%
Iron = 92%
Iron = 0%
Manganese = 49%
Manganese = 0%
Selenium = 5%
Selenium = 0%
Copper = 51%
Copper = 0%
Zinc = 29%
Zinc = 0%
Sodium 0% 0% Potasium 9% 0% Calcium 3% 0% Magnesium 57% 0% Phosphorus 75% 0% Iron 92% 0% Manganese 49% 0% Selenium 5% 0% Copper 51% 0% Zinc 29% 0%
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