Comparing Nutrients in 1 kilogram Roasted European Chestnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Roasted European Chestnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	84.5% 2450kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	45.6% 7.76g	515% 87.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	407% 530g	413% 538g	130g per day for Men 19-50 years
Sugars	146% 106g	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	134% 51g	484% 184g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	331% 186g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.97mg	28.5% 0.37mg	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	175% 700μg	22.5% 90μg	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	289% 260mg	3.33% 3mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	563% 5.07mg	767% 6.9mg	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	114% 9.1mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	624% 2620mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	216% 4.96mg	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	153% 1070mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	936% 103mg	11mg per day for Men 19-50 years
Water	11% 405g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Whole Roasted Squash Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted European Chestnuts versus 1 kg of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted European Chestnuts vs Whole Roasted Squash Seeds:

• 1 kilogram of Roasted European Chestnuts has 7.1 times more Vitamin B1, 3.4 times more Vitamin B2, 4.7 times more Vitamin B3, 9.9 times more Vitamin B5, 13.4 times more Vitamin B6, 7.8 times more Vitamin B9 and 86.7 times more Vitamin C than Whole Roasted Squash Seeds.
• 1 kilogram of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted European Chestnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted European Chestnuts vs Whole Roasted Squash Seeds:

• 1 kilogram of Roasted European Chestnuts has 2.4 times more Manganese than Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 1.9 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 7.9 times more Magnesium, 1.6 times more Potassium and 18.1 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Whole Roasted Squash Seeds contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted European Chestnuts has 1.2 times more Omega 3 than Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 1.8 times more Energy, 8.8 times more Fat, 8.9 times more Saturated Fat, 11.3 times more Omega 6, 3.6 times more Fiber and 5.9 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Whole Roasted Squash Seeds offer comparable quantities of Carbohydrate per one kilogram.