Comparing Nutrients in 1 kilogram Without Peanuts Oil Roasted Mixed Nuts with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	212% 6150kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	579% 562g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	284% 91g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	655% 111g	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	171% 223g	413% 538g	130g per day for Men 19-50 years
Sugars	60.4% 43.8g	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	145% 55g	484% 184g	38g per day for Men 19-50 years
Protein	277% 155g	331% 186g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	140% 560μg	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	5.56% 5mg	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	547% 82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	106% 1060mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	1994% 18mg	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	321% 25.7mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	624% 2620mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	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	641% 4490mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	7664% 4215μg	NA	55μg per day for Men 19-50 years
Sodium	204% 3060mg	1694% 25410mg	1500mg per day for Men 19-50 years
Zinc	424% 46.6mg	936% 103mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Without Peanuts Oil Roasted Mixed Nuts with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Without Peanuts Oil Roasted Mixed Nuts with Salt versus 1 kg of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 kilogram of Without Peanuts Oil Roasted Mixed Nuts with Salt has 14.8 times more Vitamin B1, 9.3 times more Vitamin B2, 6.9 times more Vitamin B3, 17.2 times more Vitamin B5, 4.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 kilogram of Without Peanuts Oil Roasted Mixed Nuts with Salt has 1.9 times more Calcium, 2.6 times more Copper, 3.1 times more Manganese and 4.9 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds with Salt contains 1.3 times more Iron, 1.7 times more Potassium, 8.3 times more Sodium and 2.2 times more Zinc than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Without Peanuts Oil Roasted Mixed Nuts with Salt has 1.4 times more Energy, 2.9 times more Fat, 2.5 times more Saturated Fat, 3.2 times more Omega 3 and 1.3 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds with Salt contains 2.4 times more Carbohydrate and 3.3 times more Fiber than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt offer comparable quantities of Protein per one kilogram.