Comparing Nutrients in 1 pound Black Walnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Black Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	97% 2808kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	759% 12g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	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	33.4% 43.5g	188% 244g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	81% 31g	220% 83.5g	38g per day for Men 19-50 years
Protein	195% 109g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	35% 141μg	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	8.57% 7.7mg	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	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	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	177% 14mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	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	332% 2327mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	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	139% 15.3mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Whole Roasted Squash Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Black Walnuts 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 Black Walnuts vs Whole Roasted Squash Seeds:

• 1 pound of Black Walnuts has 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 29.6 times more Vitamin B5, 15.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 1 pound of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Dried Black Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Whole Roasted Squash Seeds:

• 1 pound of Black Walnuts has 2 times more Copper, 7.9 times more Manganese and 5.6 times more Phosphorus than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 1.3 times more Magnesium, 1.8 times more Potassium and 3.1 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Whole Roasted Squash Seeds contain similar levels of Calcium and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 1.4 times more Energy, 3.1 times more Fat, 34.8 times more Omega 3, 3.9 times more Omega 6 and 1.3 times more Protein than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 5.6 times more Carbohydrate and 2.7 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Saturated Fat per one pound.