Comparing Nutrients in 1 kilogram Whole Roasted Squash Seeds VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Whole Roasted Squash Seeds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	154% 4460kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	227% 220g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	95% 30.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	409% 69.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 538g	164% 213g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	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	232% 88g	38g per day for Men 19-50 years
Protein	331% 186g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Boiled Peanuts with Salt	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	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	165% 8.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	117% 1.52mg	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	188% 750μg	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	0% 0mg	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	273% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	55% 550mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	554% 5mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	445% 10.2mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	501% 7510mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Boiled Peanuts with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Whole Roasted Squash Seeds vs Boiled Peanuts with Salt:

• 1 kg of Boiled Peanuts with Salt contains 7.6 times more Vitamin B1, 18.4 times more Vitamin B3, 14.7 times more Vitamin B5, 4.1 times more Vitamin B6 and 8.3 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Boiled Peanuts with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 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 Boiled Peanuts with Salt 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 Boiled Peanuts with Salt:

• 1 kilogram of Whole Roasted Squash Seeds has 1.4 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 5.1 times more Potassium and 5.6 times more Zinc than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 2.1 times more Manganese, 2.2 times more Phosphorus and 41.7 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Boiled Peanuts with Salt contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Roasted Squash Seeds has 1.4 times more Energy, 1.2 times more Saturated Fat, 77 times more Omega 3, 1.3 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Boiled Peanuts with Salt.
• Both Whole Roasted Squash Seeds and Boiled Peanuts with Salt offer comparable quantities of Fat per one kilogram.
• 1 kilogram of Boiled Peanuts with Salt provide inadequate amounts of Omega 3