Comparing Nutrients in 1 pound Without Peanuts Oil Roasted Mixed Nuts with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	96% 2790kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	129% 41.2g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	297% 50.5g	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	77.7% 101g	188% 244g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	65.7% 25g	220% 83.5g	38g per day for Men 19-50 years
Protein	126% 70.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.36mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	63.5% 254μg	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	2.5% 2.27mg	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	248% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	48% 481mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	905% 8.14mg	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	146% 11.7mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	305% 7mg	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	291% 2037mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	3476% 1912μg	NA	55μg per day for Men 19-50 years
Sodium	93% 1388mg	768% 11526mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Without Peanuts Oil Roasted Mixed Nuts with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Without Peanuts Oil Roasted Mixed Nuts with Salt versus 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 pound of Without Peanuts Oil Roasted Mixed Nuts with Salt has 14.8 times more Vitamin B1, 9.3 times more Vitamin B2, 6.9 times more Vitamin B3, 17.2 times more Vitamin B5, 4.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 pound of Without Peanuts Oil Roasted Mixed Nuts with Salt has 1.9 times more Calcium, 2.6 times more Copper, 3.1 times more Manganese and 4.9 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt contains 1.3 times more Iron, 1.7 times more Potassium, 8.3 times more Sodium and 2.2 times more Zinc than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Without Peanuts Oil Roasted Mixed Nuts with Salt has 1.4 times more Energy, 2.9 times more Fat, 2.5 times more Saturated Fat, 3.2 times more Omega 3 and 1.3 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt contains 2.4 times more Carbohydrate and 3.3 times more Fiber than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt offer comparable quantities of Protein per one pound.