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

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Oil Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	154% 4460kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	54.8% 39.7g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	484% 184g	250% 95g	38g per day for Men 19-50 years
Protein	331% 186g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	144% 1.87mg	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	37.5% 150μg	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	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	NA	169% 25.3mg	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 Pecans with Salt	Recommended Dietary Allowance
Calcium	55% 550mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	1333% 12mg	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	414% 33mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	1609% 37mg	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	376% 2630mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	NA	109% 60μg	55μg per day for Men 19-50 years
Sodium	1694% 25410mg	262% 3930mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Pecans with Salt 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 Pecans with Salt 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 Pecans with Salt:

• 1 kg of Oil Roasted Pecans with Salt contains 13.9 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B3, 13.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.7 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 Oil Roasted Pecans with Salt 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 Pecans with Salt:

• 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt has 1.3 times more Iron, 2.2 times more Magnesium, 2.3 times more Potassium, 6.5 times more Sodium and 2.3 times more Zinc than Oil Roasted Pecans with Salt.
• While 1 kg of Oil Roasted Pecans with Salt contains 1.7 times more Copper, 7.5 times more Manganese and 2.9 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Pecans with Salt contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt has 4.1 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Oil Roasted Pecans with Salt.
• While 1 kg of Oil Roasted Pecans with Salt contains 1.6 times more Energy, 3.9 times more Fat, 2 times more Saturated Fat, 13.4 times more Omega 3 and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.