Comparing Nutrients in 1 kilogram Whole Roasted Squash Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Whole Roasted Squash Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	154% 4460kcal	199% 5760kcal	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	179% 57g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	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	484% 184g	NA	38g per day for Men 19-50 years
Protein	331% 186g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	22.5% 90μg	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	3.33% 3mg	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	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

	Whole Roasted Squash Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	55% 550mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	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	414% 33mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	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	131% 920mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Dried Beechnuts per 1 kg

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

• 1 kg of Dried Beechnuts contains 8.9 times more Vitamin B1, 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 16.5 times more Vitamin B5, 18.5 times more Vitamin B6, 12.6 times more Vitamin B9 and 51.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• 1 kilogram of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Whole Roasted Squash Seeds vs Dried Beechnuts:

• 1 kilogram of Whole Roasted Squash Seeds has 55 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus and 28.6 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.7 times more Manganese and 2.1 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Dried Beechnuts contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Roasted Squash Seeds has 1.6 times more Carbohydrate and 3 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Energy, 2.6 times more Fat, 1.6 times more Saturated Fat, 22.1 times more Omega 3 and 2.1 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.