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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	89.8% 2604kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	229% 73g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	14.6% 10.6g	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	0.44% 0.32g	0% 0g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 10.6g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	89.5% 34g	38g per day for Men 19-50 years
Protein	242% 135g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	35.2% 0.46mg	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	64.6% 259μg	25% 100μg	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	9.07% 8.16mg	3.53% 3.18mg	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	17% 2.54mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	23.6% 236mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	878% 7.9mg	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	458% 36.6mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	241% 5.55mg	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	761% 5325mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 4.3 times more Vitamin B2, 15 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B9, 2.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 8.8 times more Vitamin B1 and 10.1 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 3.3 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 85.3 times more Sodium and 1.9 times more Zinc than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.1 times more Calcium, 1.4 times more Copper and 203.9 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 3.1 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Fat, 1.9 times more Saturated Fat and 1.8 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts offer comparable quantities of Energy, Omega 6 and Fiber per one pound.