Comparing Nutrients in 1 pound Whole Roasted Squash Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Whole Roasted Squash Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	69.8% 2023kcal	90% 2613kcal	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	81% 26g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	220% 83.5g	NA	38g per day for Men 19-50 years
Protein	150% 84g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	Whole Roasted Squash Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	25% 249mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	338% 3.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Roasted Squash Seeds versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Roasted Squash Seeds vs Dried Beechnuts:

• 1 lb of Dried Beechnuts contains 8.9 times more Vitamin B1, 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 16.5 times more Vitamin B5, 18.5 times more Vitamin B6, 12.6 times more Vitamin B9 and 51.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• 1 pound of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Whole Roasted Squash Seeds vs Dried Beechnuts:

• 1 pound of Whole Roasted Squash Seeds has 55 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus and 28.6 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.7 times more Manganese and 2.1 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Dried Beechnuts contain similar levels of Copper and Potassium per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Roasted Squash Seeds has 1.6 times more Carbohydrate and 3 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.3 times more Energy, 2.6 times more Fat, 1.6 times more Saturated Fat, 22.1 times more Omega 3 and 2.1 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.