Comparing Nutrients in 1 kilogram Dry Roasted Pecans with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pecans with Salt	5%	88%	7%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Dry Roasted Pecans with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	245% 7100kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	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	104% 136g	413% 538g	130g per day for Men 19-50 years
Sugars	56% 40.6g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	247% 94g	484% 184g	38g per day for Men 19-50 years
Protein	170% 95g	331% 186g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pecans with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	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	40% 160μg	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	7.78% 7mg	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	86.7% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pecans with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	72% 720mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	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	350% 28mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	624% 2620mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	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	419% 2930mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	NA	55μg per day for Men 19-50 years
Sodium	255% 3830mg	1694% 25410mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	936% 103mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pecans with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Pecans 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 Dry Roasted Pecans with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 kilogram of Dry Roasted Pecans with Salt has 13.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.1 times more Vitamin B3, 12.6 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.8 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 Dry Roasted Pecans 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 Dry Roasted Pecans with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 kilogram of Dry Roasted Pecans with Salt has 1.3 times more Calcium, 1.7 times more Copper, 7.9 times more Manganese and 3.2 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 2 times more Magnesium, 2.2 times more Potassium, 6.6 times more Sodium and 2 times more Zinc than Dry Roasted Pecans with Salt.
• Both Dry Roasted Pecans with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Pecans with Salt has 1.6 times more Energy, 3.8 times more Fat, 1.7 times more Saturated Fat, 12.9 times more Omega 3 and 2.2 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 4 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Dry Roasted Pecans with Salt.