Comparing Nutrients in 1 pound Brazilnuts VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Brazilnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	103% 2989kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	8.07% 5.85g	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	0% 0g	0.44% 0.32g	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	% 0g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 5.17g	g per day for Men 19-50 years
Fiber	89.5% 34g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	116% 65g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	35% 0.45mg	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	25% 100μg	64.6% 259μg	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	3.53% 3.18mg	9.07% 8.16mg	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	171% 25.6mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	72.6% 726mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	643% 5.8mg	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	138% 11mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	885% 20.4mg	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	470% 3289mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Pumpkin And Squash Seed Kernels with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Brazilnuts has 8.8 times more Vitamin B1 and 10.1 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 4.3 times more Vitamin B2, 15 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B9, 2.6 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Brazilnuts has 3.1 times more Calcium, 1.4 times more Copper and 203.9 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 3.3 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 85.3 times more Sodium and 1.9 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Roasted Pumpkin And Squash Seed Kernels with Salt contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.4 times more Fat, 1.9 times more Saturated Fat, 1.2 times more Omega 6 and 1.8 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 3.1 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Energy and Fiber per one pound.