Comparing Nutrients in 14 ounces Roasted Whole Pumpkin And Squash Seeds with Salt VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	61% 1770kcal	78% 2258kcal	2900kcal per day for Men 19-50 years
Fat	79.4% 77g	187% 182g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	52.6% 0.84g	1.6g per day for Men 19-50 years
Omega 6	204% 34.8g	306% 52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	42.4% 30.7g	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	1.2% 0.87g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	192% 73g	108% 41g	38g per day for Men 19-50 years
Protein	131% 73.6g	149% 83.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	343% 4.45mg	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	50.6% 202μg	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	1.32% 1.2mg	13.2% 12mg	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	NA	57.4% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Whole Pumpkin And Squash Seeds with Salt	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	22% 218mg	42.5% 425mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	570% 5.13mg	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	164% 13mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	214% 4.93mg	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	52% 365mg	266% 1861mg	700mg per day for Men 19-50 years
Potassium	107% 3647mg	118% 3997mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	672% 10085mg	113% 1699mg	1500mg per day for Men 19-50 years
Zinc	372% 41mg	84.4% 9.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Dry Roasted Pistachio Nuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Whole Pumpkin And Squash Seeds with Salt versus 14 oz of Dry Roasted Pistachio Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt vs Dry Roasted Pistachio Nuts with Salt:

• 14 oz of Dry Roasted Pistachio Nuts with Salt contain 20.4 times more Vitamin B1, 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 9.2 times more Vitamin B5, 30.3 times more Vitamin B6, 5.7 times more Vitamin B9 and 10 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 14 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Whole Pumpkin And Squash Seeds with Salt vs Dry Roasted Pistachio Nuts with Salt:

• 14 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 2.4 times more Magnesium, 5.9 times more Sodium and 4.4 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• While 14 oz of Dry Roasted Pistachio Nuts with Salt contain 1.9 times more Calcium, 1.9 times more Copper, 2.5 times more Manganese and 5.1 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Dry Roasted Pistachio Nuts with Salt contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 2 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Pistachio Nuts with Salt.
• While 14 oz of Dry Roasted Pistachio Nuts with Salt contain 1.3 times more Energy, 2.4 times more Fat, 1.5 times more Saturated Fat, 2.8 times more Omega 3 and 1.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Dry Roasted Pistachio Nuts with Salt offer comparable quantities of Protein per 14 ounces.