Comparing Nutrients in 14 ounces Whole Roasted Squash Seeds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Walnuts	9%	84%	7%

Macro Nutrients

	Whole Roasted Squash Seeds	Walnuts	Recommended Dietary Allowance
Energy	61% 1770kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	79.4% 77g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	204% 34.8g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 9.64g	g per day for Men 19-50 years
Fiber	192% 73g	70% 26.6g	38g per day for Men 19-50 years
Protein	131% 73.6g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Walnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	97% 389μg	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	5.73% 5.16mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Walnuts	Recommended Dietary Allowance
Calcium	22% 218mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	699% 6.3mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	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	196% 1373mg	700mg per day for Men 19-50 years
Potassium	107% 3647mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	NA	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	372% 41mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Walnuts per 14 oz

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

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

• 14 oz of English Walnuts contain 10 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 10.2 times more Vitamin B5, 14.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 14 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Whole Roasted Squash Seeds have 1.7 times more Magnesium, 2.1 times more Potassium and 3.3 times more Zinc than Walnuts.
• While 14 oz of English Walnuts contain 1.8 times more Calcium, 2.3 times more Copper, 6.9 times more Manganese and 3.8 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Walnuts contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Roasted Squash Seeds have 3.9 times more Carbohydrate, 2.7 times more Fiber and 1.2 times more Protein than Walnuts.
• While 14 oz of English Walnuts contain 1.5 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 117.9 times more Omega 3 and 4.3 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.