Comparing Nutrients in 1 kilogram Whole Roasted Squash Seeds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Whole Roasted Squash Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	154% 4460kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	366% 476g	130g per day for Men 19-50 years
Sugars	NA	443% 321g	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	95% 36g	38g per day for Men 19-50 years
Protein	331% 186g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	0% 0mg	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	55% 550mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	NA	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	NA	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	270% 9190mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	NA	11mg per day for Men 19-50 years
Water	1.2% 45g	1.7% 62.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Whole Roasted Squash Seeds versus 1 kg of Glazed 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 Glazed Walnuts:

• Both Roasted Whole Pumpkin And Squash Seeds and Glazed Walnuts have similar amounts of vitamins per 1 kg
• Both Roasted Whole Pumpkin And Squash Seeds as well as Glazed Walnuts have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Whole Roasted Squash Seeds has 2.6 times more Iron and 4 times more Potassium than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 1.3 times more Calcium and 24.8 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Roasted Squash Seeds has 5.1 times more Fiber and 2.2 times more Protein than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 1.8 times more Fat than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Glazed Walnuts offer comparable quantities of Energy, Saturated Fat and Carbohydrate per one kilogram.