Comparing Nutrients in 1 pound Peanuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Peanuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	88.7% 2572kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	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	56.3% 73g	188% 244g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	101% 38.6g	220% 83.5g	38g per day for Men 19-50 years
Protein	209% 117g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Whole Roasted Squash Seeds	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	242% 2.9mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	272% 1089μg	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	0% 0mg	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	252% 37.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	41.7% 417mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	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	260% 20.8mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	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	244% 1706mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.55% 20.4g	3700g per day for Men 19-50 years

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

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

• 1 pound of Peanuts has 18.8 times more Vitamin B1, 2.6 times more Vitamin B2, 42.2 times more Vitamin B3, 31.6 times more Vitamin B5, 9.4 times more Vitamin B6 and 26.7 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 Raw Peanuts 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 Peanuts vs Whole Roasted Squash Seeds:

• 1 pound of Peanuts has 1.7 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 3.9 times more Manganese and 4.1 times more Phosphorus than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 1.6 times more Magnesium, 1.3 times more Potassium and 3.1 times more Zinc than Raw Peanuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanuts has 1.3 times more Energy, 2.5 times more Fat, 1.7 times more Saturated Fat, 1.8 times more Omega 6 and 1.4 times more Protein than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 25.7 times more Omega 3, 3.3 times more Carbohydrate and 2.2 times more Fiber than Raw Peanuts.
• 1 pound of Peanuts provide inadequate amounts of Omega 3