Comparing Nutrients in 14 ounces Boiled Pumpkin with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin with Salt	14%	3%	83%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Pumpkin with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	200% 64g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	36% 46.6g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	12.8% 9.25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	127% 1143μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.7% 18.7mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.18mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	769% 6.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.26mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	211% 4.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	146% 16mg	11mg per day for Men 19-50 years
Water	10% 372g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin with Salt VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Pumpkin with Salt versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Pumpkin with Salt vs Brazilnuts:

• 14 ounces of Boiled Pumpkin with Salt have more Vitamin A, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 6.7 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 19.9 times more Vitamin B1, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 7.1 times more Vitamin E than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Brazilnuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled and Drained Pumpkin with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Pumpkin with Salt vs Brazilnuts:

• 14 ounces of Boiled Pumpkin with Salt have 79 times more Sodium and 27.4 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 10.7 times more Calcium, 19.2 times more Copper, 4.3 times more Iron, 41.8 times more Magnesium, 13.7 times more Manganese, 24.2 times more Phosphorus, 2.9 times more Potassium, 9585 times more Selenium and 17.7 times more Zinc than Boiled and Drained Pumpkin with Salt.
• 14 ounces of Boiled Pumpkin with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Brazilnuts contain 36.6 times more Energy, 958.6 times more Fat, 436.1 times more Saturated Fat, 18 times more Omega 3, 12181.5 times more Omega 6, 2.7 times more Carbohydrate, 6.8 times more Fiber and 19.9 times more Protein than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Brazilnuts offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Pumpkin with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein