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

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Oil Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	69.8% 2023kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	103% 33g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	220% 83.5g	113% 43g	38g per day for Men 19-50 years
Protein	150% 84g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	65.2% 0.85mg	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	17% 68μg	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	3.53% 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	NA	76.5% 11.5mg	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 Pecans with Salt	Recommended Dietary Allowance
Calcium	25% 249mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	605% 5.44mg	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	188% 15mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	730% 16.8mg	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	170% 1193mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	768% 11526mg	119% 1783mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.14% 5.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Pecans with Salt 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 Pecans with Salt 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 Pecans with Salt:

• 1 lb of Oil Roasted Pecans with Salt contains 13.9 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B3, 13.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.7 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 Oil Roasted Pecans with Salt 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 Pecans with Salt:

• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt has 1.3 times more Iron, 2.2 times more Magnesium, 2.3 times more Potassium, 6.5 times more Sodium and 2.3 times more Zinc than Oil Roasted Pecans with Salt.
• While 1 lb of Oil Roasted Pecans with Salt contains 1.7 times more Copper, 7.5 times more Manganese and 2.9 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Pecans with Salt contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt has 4.1 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Oil Roasted Pecans with Salt.
• While 1 lb of Oil Roasted Pecans with Salt contains 1.6 times more Energy, 3.9 times more Fat, 2 times more Saturated Fat, 13.4 times more Omega 3 and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.