Comparing Nutrients in 1 kilogram Roasted Pumpkin And Squash Seed Kernels with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	198% 5740kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	179% 57g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	258% 335g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	171% 65g	NA	38g per day for Men 19-50 years
Protein	533% 298g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	526% 6.84mg	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	143% 570μg	283% 1130μg	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	20% 18mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	52% 520mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	744% 6.7mg	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	1009% 80.7mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	583% 13.4mg	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	1677% 11740mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	NA	55μg per day for Men 19-50 years
Sodium	171% 2560mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Pumpkin And Squash Seed Kernels with Salt versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt has 5.1 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 6.8 times more Vitamin B6, 2 times more Vitamin B9 and 8.6 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt has 52 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, more Magnesium, 3.3 times more Manganese, more Phosphorus, 6.7 times more Sodium and 21.2 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Potassium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt has 1.5 times more Saturated Fat and 4.8 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 15.3 times more Omega 3 and 2.3 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Dried Beechnuts offer comparable quantities of Energy, Fat and Omega 6 per one kilogram.