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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	198% 5740kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	504% 161g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	90% 117g	130g per day for Men 19-50 years
Sugars	17.8% 13g	32% 23.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 23.3g	g per day for Men 19-50 years
Fiber	171% 65g	197% 75g	38g per day for Men 19-50 years
Protein	533% 298g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	37.3% 5.6mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	52% 520mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Brazilnuts 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 Brazilnuts 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 Brazilnuts:

• 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt has 4.3 times more Vitamin B2, 15 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B9, 2.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 8.8 times more Vitamin B1 and 10.1 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt has 3.3 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 85.3 times more Sodium and 1.9 times more Zinc than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.1 times more Calcium, 1.4 times more Copper and 203.9 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt has 3.1 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Fat, 1.9 times more Saturated Fat and 1.8 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts offer comparable quantities of Energy, Omega 6 and Fiber per one kilogram.