Comparing Nutrients in 1 kilogram Whole Roasted Squash Seeds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Walnuts	9%	84%	7%

Macro Nutrients

	Whole Roasted Squash Seeds	Walnuts	Recommended Dietary Allowance
Energy	154% 4460kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	1.24% 0.9g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 24.3g	g per day for Men 19-50 years
Fiber	484% 184g	176% 67g	38g per day for Men 19-50 years
Protein	331% 186g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Walnuts	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	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Walnuts	Recommended Dietary Allowance
Calcium	55% 550mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	1762% 16mg	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	364% 29mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	NA	89% 49μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	281% 31mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Roasted Squash Seeds versus 1 kg of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Roasted Squash Seeds vs Walnuts:

• 1 kg of English Walnuts contains 10 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 10.2 times more Vitamin B5, 14.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 1 kilogram of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Whole Roasted Squash Seeds has 1.7 times more Magnesium, 2.1 times more Potassium and 3.3 times more Zinc than Walnuts.
• While 1 kg of English Walnuts contains 1.8 times more Calcium, 2.3 times more Copper, 6.9 times more Manganese and 3.8 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Walnuts contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Roasted Squash Seeds has 3.9 times more Carbohydrate, 2.7 times more Fiber and 1.2 times more Protein than Walnuts.
• While 1 kg of English Walnuts contains 1.5 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 117.9 times more Omega 3 and 4.3 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.