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

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	31.4% 912kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	NA	77.6% 29.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	67% 268μg	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	141% 127mg	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	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	119% 9.53mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	407% 9.37mg	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	60.3% 422mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	NA	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	6.1% 226g	0.25% 9.2g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 6.4 times more Vitamin B1, 4.2 times more Vitamin B6 and 15.6 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 6.3 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Roasted Japanese Chestnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Japanese Chestnuts have 24.6 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Calcium, 1.7 times more Copper, 3.8 times more Iron, 8.6 times more Magnesium, 2.2 times more Manganese, 12.6 times more Phosphorus, 1.8 times more Potassium, 13.5 times more Sodium and 5.3 times more Zinc than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 1 pound:

• Roasted Japanese Chestnuts have 3.1 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.9 times more Energy, 61.3 times more Fat, 72.4 times more Saturated Fat, 5.6 times more Omega 3, 105.3 times more Omega 6 and 10 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.