Comparing Nutrients in 1 pound Whole Roasted Squash Seeds VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Whole Roasted Squash Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	69.8% 2023kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	84.8% 32.2g	38g per day for Men 19-50 years
Protein	150% 84g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Dry Roasted Walnuts with Salt	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	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	25% 249mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	749% 6.74mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	NA	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	NA	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Dry Roasted Walnuts with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Whole Roasted Squash Seeds vs Dry Roasted Walnuts with Salt:

• 1 lb of Dry Roasted Walnuts with Salt contains 15.3 times more Vitamin B1, 5.7 times more Vitamin B2, 7.8 times more Vitamin B3, 14.2 times more Vitamin B6 and 10.1 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 1 pound of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Whole Roasted Squash Seeds vs Dry Roasted Walnuts with Salt:

• 1 pound of Whole Roasted Squash Seeds has 1.3 times more Iron, 1.7 times more Magnesium, 2 times more Potassium and 3.5 times more Zinc than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 1.3 times more Calcium, 2.2 times more Copper, 3.6 times more Phosphorus and 35.7 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Roasted Squash Seeds has 3 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 1.4 times more Energy, 3.1 times more Fat, 1.5 times more Saturated Fat, 110.3 times more Omega 3 and 4.1 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.