Comparing Nutrients in 1 kilogram Dried Beechnuts VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Dried Beechnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	199% 5760kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	1063% 17g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	NA	171% 65g	38g per day for Men 19-50 years
Protein	111% 62g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	77% 1mg	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	283% 1130μg	143% 570μg	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	172% 155mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1417% 12.8mg	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	308% 24.6mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1952% 45mg	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	0% 0mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	NA	171% 94μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.55% 20.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Pumpkin And Squash Seed Kernels with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 kilogram of Dried Beechnuts has 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 6.8 times more Vitamin B6, 2 times more Vitamin B9 and 8.6 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt contains 5.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 kilogram of Dried Beechnuts has 1.3 times more Potassium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt contains 52 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, more Magnesium, 3.3 times more Manganese, more Phosphorus, 6.7 times more Sodium and 21.2 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 15.3 times more Omega 3 and 2.3 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt contains 1.5 times more Saturated Fat and 4.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Energy, Fat and Omega 6 per one kilogram.