Comparing Nutrients in 1 kilogram Roasted Japanese Chestnuts VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	69.3% 2010kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	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	53% 29.7g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	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	148% 590μg	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	311% 280mg	20% 18mg	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	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

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	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	263% 21mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	898% 20.7mg	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	133% 930mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	NA	171% 94μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	13.5% 499g	0.55% 20.3g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 6.4 times more Vitamin B1, 4.2 times more Vitamin B6 and 15.6 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 6.3 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Roasted Japanese Chestnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Roasted Japanese Chestnuts have 24.6 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Calcium, 1.7 times more Copper, 3.8 times more Iron, 8.6 times more Magnesium, 2.2 times more Manganese, 12.6 times more Phosphorus, 1.8 times more Potassium, 13.5 times more Sodium and 5.3 times more Zinc than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Japanese Chestnuts have 3.1 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.9 times more Energy, 61.3 times more Fat, 72.4 times more Saturated Fat, 5.6 times more Omega 3, 105.3 times more Omega 6 and 10 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.