Comparing Nutrients in 1 kilogram Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	154% 4460kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	223% 71.4g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	192% 250g	130g per day for Men 19-50 years
Sugars	NA	72% 52g	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	0.55% 0.4g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 50g	g per day for Men 19-50 years
Fiber	484% 184g	187% 71g	38g per day for Men 19-50 years
Protein	331% 186g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	275% 3.57mg	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	22.5% 90μg	260% 1040μg	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	3.33% 3mg	6.67% 6mg	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	NA	512% 76.8mg	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

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	55% 550mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	1866% 16.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	414% 33mg	648% 51.8mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	655% 2750mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	932% 21.4mg	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	131% 920mg	619% 4330mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	210% 7140mg	3400mg per day for Men 19-50 years
Selenium	NA	2529% 1391μg	55μg per day for Men 19-50 years
Sodium	1694% 25410mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	415% 45.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Mixed Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Whole Pumpkin And Squash Seeds with Salt versus 1 kg of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt vs Oil Roasted Mixed Nuts:

• 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 10.5 times more Vitamin B1, 6.2 times more Vitamin B2, 7 times more Vitamin B3, 10.8 times more Vitamin B5, 9.6 times more Vitamin B6 and 11.6 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 Roasted Whole Pumpkin And Squash Seeds with Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Whole Pumpkin And Squash Seeds with Salt vs Oil Roasted Mixed Nuts:

• 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt has 1.3 times more Potassium, 17.8 times more Sodium and 2.3 times more Zinc than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 2.4 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 4.3 times more Manganese and 4.7 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Mixed Nuts contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt has more Omega 3, 2.2 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.4 times more Energy, 2.6 times more Fat and 1.9 times more Saturated Fat than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Mixed Nuts offer comparable quantities of Omega 6 and Protein per one kilogram.
• 1 kilogram of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3