Comparing Nutrients in 1 kilogram Brazilnuts VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Brazilnuts	Squash Seed Kernels	Recommended Dietary Allowance
Energy	227% 6590kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	82.4% 107g	130g per day for Men 19-50 years
Sugars	32% 23.3g	19.3% 14g	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	0% 0g	2.07% 1.5g	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	% 0g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 11.3g	g per day for Men 19-50 years
Fiber	197% 75g	158% 60g	38g per day for Men 19-50 years
Protein	256% 143g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	110% 1.43mg	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	55% 220μg	145% 580μg	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	7.78% 7mg	21% 19mg	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	377% 56.5mg	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	160% 1600mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1492% 13.4mg	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	304% 24.3mg	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	1975% 45.4mg	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	1036% 7250mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	710% 78mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.4% 52.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Squash Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Squash Seed Kernels:

• 1 kilogram of Brazilnuts has 2.3 times more Vitamin B1 and 2.6 times more Vitamin E than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 4.4 times more Vitamin B2, 16.9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 2.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Squash Seed Kernels:

• 1 kilogram of Brazilnuts has 3.5 times more Calcium, 1.3 times more Copper and 203.9 times more Selenium than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 3.6 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Squash Seed Kernels contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.4 times more Fat, 1.9 times more Saturated Fat, 1.7 times more Sugars and 1.3 times more Fiber than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 3.3 times more Omega 3 and 2.1 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Squash Seed Kernels offer comparable quantities of Energy, Omega 6 and Carbohydrate per one kilogram.