Nutrient Comparison: Black Walnuts VS Whole Roasted Squash Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of Black Walnuts versus 14 oz of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Black Walnuts vs Whole Roasted Squash Seeds:
- 14 ounces of Black Walnuts have 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 29.6 times more Vitamin B5, 15.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Whole Roasted Squash Seeds.
- 14 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
- Both Dried Black Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Black Walnuts vs Whole Roasted Squash Seeds:
- 14 ounces of Black Walnuts have 2 times more Copper, 7.9 times more Manganese and 5.6 times more Phosphorus than Whole Roasted Squash Seeds.
- While 14 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Magnesium, 1.8 times more Potassium and 3.1 times more Zinc than Dried Black Walnuts.
- Both Black Walnuts and Whole Roasted Squash Seeds contain similar levels of Calcium and Iron per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Black Walnuts have 1.4 times more Energy, 3.1 times more Fat, 34.8 times more Omega 3, 3.9 times more Omega 6 and 1.3 times more Protein than Whole Roasted Squash Seeds.
- While 14 oz of Roasted Whole Pumpkin And Squash Seeds contain 5.6 times more Carbohydrate and 2.7 times more Fiber than Dried Black Walnuts.
- Both Black Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Saturated Fat per 14 ounces.