Nutrient Comparison: Brazilnuts VS Squash Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Brazilnuts vs Squash Seed Kernels:
- 14 ounces of Brazilnuts have 2.3 times more Vitamin B1 and 2.6 times more Vitamin E than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 4.4 times more Vitamin B2, 16.9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 2.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
- Both Dried Brazilnuts as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Brazilnuts vs Squash Seed Kernels:
- 14 ounces of Brazilnuts have 3.5 times more Calcium, 1.3 times more Copper and 203.9 times more Selenium than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 3.6 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Dried Brazilnuts.
- Both Brazilnuts and Squash Seed Kernels contain similar levels of Potassium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Brazilnuts have 1.4 times more Fat, 1.9 times more Saturated Fat, 1.7 times more Sugars and 1.3 times more Fiber than Squash Seed Kernels.
- While 14 oz of Dried Pumpkin And Squash Seed Kernels contain 3.3 times more Omega 3 and 2.1 times more Protein than Dried Brazilnuts.
- Both Brazilnuts and Squash Seed Kernels offer comparable quantities of Energy, Omega 6 and Carbohydrate per 14 ounces.