Comparing Nutrients in 1 pound Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	69.8% 2023kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	287% 48.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	87.2% 113g	130g per day for Men 19-50 years
Sugars	NA	32.6% 23.6g	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	NA	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 22.7g	g per day for Men 19-50 years
Fiber	220% 83.5g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	150% 84g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	125% 1.6mg	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	10.2% 41μg	118% 472μg	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	1.5% 1.36mg	3.02% 2.72mg	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	NA	232% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	25% 249mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	188% 15mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	423% 9.72mg	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	59.6% 417mg	281% 1964mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	NA	1147% 631μg	55μg per day for Men 19-50 years
Sodium	768% 11526mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Mixed Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt versus 1 lb of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt vs Oil Roasted Mixed Nuts:

• 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 10.5 times more Vitamin B1, 6.2 times more Vitamin B2, 7 times more Vitamin B3, 10.8 times more Vitamin B5, 9.6 times more Vitamin B6 and 11.6 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 Roasted Whole Pumpkin And Squash Seeds with Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Whole Pumpkin And Squash Seeds with Salt vs Oil Roasted Mixed Nuts:

• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt has 1.3 times more Potassium, 17.8 times more Sodium and 2.3 times more Zinc than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2.4 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 4.3 times more Manganese and 4.7 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Mixed Nuts contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt has more Omega 3, 2.2 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 1.4 times more Energy, 2.6 times more Fat and 1.9 times more Saturated Fat than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Mixed Nuts offer comparable quantities of Omega 6 and Protein per one pound.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3