Comparing Nutrients in 300 calories Dried Beechnuts VS Roasted Pumpkin And Squash Seed Kernels with Salt

Weight per 300 calories

• Dried Beechnuts: 52g
• Roasted Pumpkin And Squash Seed Kernels with Salt: 52.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Roasted Pumpkin And Squash Seed Kernels with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Dried Beechnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	60.2% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	NA	0.93% 0.67g	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	0.05% 0.037g	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	% 0.037g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	NA	8.94% 3.4g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	3.05% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	6.03% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	5.96% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	4.02% 0.052mg	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	14.7% 59μg	7.45% 29.8μg	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	8.97% 8.07mg	1.05% 0.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.95% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	74% 0.67mg	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	16% 1.3mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	68.4% 287mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	102% 2.35mg	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	0% 0mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	NA	8.93% 4.9μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	8.9% 134mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.029% 1.06g	3700g per day for Men 19-50 years

Dried Beechnuts VS Roasted Pumpkin And Squash Seed Kernels With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Roasted Pumpkin And Squash Seed Kernels with Salt?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 300 calories of Dried Beechnuts have 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 6.8 times more Vitamin B6, 2 times more Vitamin B9 and 8.6 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 300 kcal of Roasted Pumpkin And Squash Seed Kernels with Salt contain 5.1 times more Vitamin B3 than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dried Beechnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 300 calories of Dried Beechnuts have 1.3 times more Potassium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 300 kcal of Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.9 times more Copper, 3.3 times more Iron, more Magnesium, 3.4 times more Manganese, more Phosphorus, 6.8 times more Sodium and 21.3 times more Zinc than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Dried Beechnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 15.3 times more Omega 3 and 2.3 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 300 kcal of Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Saturated Fat and 4.8 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Energy, Fat and Omega 6 per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Roasted Pumpkin And Squash Seed Kernels with Salt provide inadequate amounts of Omega 3 and Carbohydrate