Comparing Nutrients in 1 pound Whole Roasted Squash Seeds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Whole Roasted Squash Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	69.8% 2023kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	201% 146g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	150% 84g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0% 0mg	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	25% 249mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	NA	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	123% 4169mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	NA	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Glazed Walnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Whole Roasted Squash Seeds vs Glazed Walnuts:

• Both Roasted Whole Pumpkin And Squash Seeds and Glazed Walnuts have similar amounts of vitamins per 1 lb
• Both Roasted Whole Pumpkin And Squash Seeds as well as Glazed Walnuts have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Whole Roasted Squash Seeds vs Glazed Walnuts:

• 1 pound of Whole Roasted Squash Seeds has 2.6 times more Iron and 4 times more Potassium than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 1.3 times more Calcium and 24.8 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 5.1 times more Fiber and 2.2 times more Protein than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 1.8 times more Fat than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Glazed Walnuts offer comparable quantities of Energy, Saturated Fat and Carbohydrate per one pound.