Comparing Nutrients in 1 pound Roasted European Chestnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Roasted European Chestnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	38.3% 1111kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	234% 39.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	188% 244g	130g per day for Men 19-50 years
Sugars	66.3% 48g	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	61% 23g	220% 83.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	13% 0.17mg	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	79.4% 318μg	10.2% 41μg	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	131% 118mg	1.5% 1.36mg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	13% 132mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	348% 3.13mg	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	51.6% 4.13mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	98% 2.25mg	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	69.3% 485mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Whole Roasted Squash Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted European Chestnuts vs Whole Roasted Squash Seeds:

• 1 pound of Roasted European Chestnuts has 7.1 times more Vitamin B1, 3.4 times more Vitamin B2, 4.7 times more Vitamin B3, 9.9 times more Vitamin B5, 13.4 times more Vitamin B6, 7.8 times more Vitamin B9 and 86.7 times more Vitamin C than Whole Roasted Squash Seeds.
• 1 pound of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted European Chestnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted European Chestnuts vs Whole Roasted Squash Seeds:

• 1 pound of Roasted European Chestnuts has 2.4 times more Manganese than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 1.9 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 7.9 times more Magnesium, 1.6 times more Potassium and 18.1 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Whole Roasted Squash Seeds contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted European Chestnuts has 1.2 times more Omega 3 than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 1.8 times more Energy, 8.8 times more Fat, 8.9 times more Saturated Fat, 11.3 times more Omega 6, 3.6 times more Fiber and 5.9 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Whole Roasted Squash Seeds offer comparable quantities of Carbohydrate per one pound.