Comparing Nutrients in 1 kilogram Glazed Walnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Glazed Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	172% 5000kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	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	366% 476g	413% 538g	130g per day for Men 19-50 years
Sugars	443% 321g	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	95% 36g	484% 184g	38g per day for Men 19-50 years
Protein	148% 82.8g	331% 186g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Glazed Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	71% 710mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	NA	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	161% 13mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	NA	624% 2620mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	131% 920mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	297% 4460mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	NA	936% 103mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	1.2% 45g	3700g per day for Men 19-50 years

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

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

• Both Glazed Walnuts and Roasted Whole Pumpkin And Squash Seeds have similar amounts of vitamins per 1 kg
• Both Glazed Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Glazed Walnuts has 1.3 times more Calcium and 24.8 times more Sodium than Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 2.6 times more Iron and 4 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Glazed Walnuts has 1.8 times more Fat than Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 5.1 times more Fiber and 2.2 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Energy, Saturated Fat and Carbohydrate per one kilogram.