Comparing Nutrients in 1 pound Walnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	102% 2966kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	2574% 41g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	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	48% 62g	188% 244g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	220% 83.5g	38g per day for Men 19-50 years
Protein	123% 69g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	129% 1.55mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	44.5% 445mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	98% 2.25mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	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	127% 14mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.55% 20.4g	3700g per day for Men 19-50 years

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

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

• 1 pound of Walnuts has 10 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 10.2 times more Vitamin B5, 14.5 times more Vitamin B6 and 10.9 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 English 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 Walnuts vs Whole Roasted Squash Seeds:

• 1 pound of Walnuts has 1.8 times more Calcium, 2.3 times more Copper, 6.9 times more Manganese and 3.8 times more Phosphorus than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 1.7 times more Magnesium, 2.1 times more Potassium and 3.3 times more Zinc than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 1.5 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 117.9 times more Omega 3 and 4.3 times more Omega 6 than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 3.9 times more Carbohydrate and 2.7 times more Fiber than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Protein per one pound.