Comparing Nutrients in 1 kilogram Walnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	226% 6540kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	5675% 91g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	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	105% 137g	413% 538g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	484% 184g	38g per day for Men 19-50 years
Protein	272% 152g	331% 186g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	98% 980mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	624% 2620mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	216% 4.96mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	936% 103mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Whole Roasted Squash Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Walnuts 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 Walnuts vs Whole Roasted Squash Seeds:

• 1 kilogram of Walnuts has 10 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 10.2 times more Vitamin B5, 14.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 1 kilogram of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both English Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Walnuts has 1.8 times more Calcium, 2.3 times more Copper, 6.9 times more Manganese and 3.8 times more Phosphorus than Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 1.7 times more Magnesium, 2.1 times more Potassium and 3.3 times more Zinc than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 1.5 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 117.9 times more Omega 3 and 4.3 times more Omega 6 than Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 3.9 times more Carbohydrate and 2.7 times more Fiber than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Protein per one kilogram.