Comparing Nutrients in 14 ounces Whole Roasted Squash Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Whole Roasted Squash Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	61% 1770kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	79.4% 77g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	204% 34.8g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	192% 73g	NA	38g per day for Men 19-50 years
Protein	131% 73.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	22% 218mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	295% 2.66mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	231% 5.32mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	107% 3647mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	372% 41mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Roasted Squash Seeds versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Roasted Squash Seeds vs Dried Beechnuts:

• 14 oz of Dried Beechnuts contain 8.9 times more Vitamin B1, 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 16.5 times more Vitamin B5, 18.5 times more Vitamin B6, 12.6 times more Vitamin B9 and 51.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• 14 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Whole Roasted Squash Seeds vs Dried Beechnuts:

• 14 ounces of Whole Roasted Squash Seeds have 55 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus and 28.6 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.7 times more Manganese and 2.1 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Dried Beechnuts contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Roasted Squash Seeds have 1.6 times more Carbohydrate and 3 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.3 times more Energy, 2.6 times more Fat, 1.6 times more Saturated Fat, 22.1 times more Omega 3 and 2.1 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.