Comparing Nutrients in 300 calories Oil Roasted Pecans with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Weight per 300 calories

• Oil Roasted Pecans with Salt: 42g
• Roasted Whole Pumpkin And Squash Seeds with Salt: 67.3g

Oil Roasted Pecans with Salt have 1.6 times more energy per 100g than Roasted Whole Pumpkin And Squash Seeds with Salt. It has very high energy density when compared to other foods. Roasted Whole Pumpkin And Squash Seeds with Salt having very high energy density.

Which food has more nutrients per 300 calories - Oil Roasted Pecans with Salt or Roasted Whole Pumpkin And Squash Seeds with Salt?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.6g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	3.24% 0.052g	1.6g per day for Men 19-50 years
Omega 6	55.7% 9.46g	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.46g	28% 36g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.023% 0.017g	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	% 0.017g	NA	g per day for Men 19-50 years
Sucrose	% 1.64g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.55% 0.046mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.04% 0.078mg	1.9% 0.025mg	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	1.57% 6.3μg	1.5% 6.05μg	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	0.33% 0.29mg	0.22% 0.2mg	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	7.08% 1.06mg	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

	Oil Roasted Pecans with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	2.8% 28mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	51.6% 0.46mg	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	13% 1.04mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	14.5% 0.33mg	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	15.8% 110mg	8.84% 62mg	700mg per day for Men 19-50 years
Potassium	4.84% 164mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	4.58% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	11% 165mg	114% 1709mg	1500mg per day for Men 19-50 years
Zinc	17% 1.88mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.013% 0.47g	0.082% 3.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Pecans with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• Oil Roasted Pecans with Salt have 8.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 8.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Oil Roasted Pecans with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Pecans with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• Oil Roasted Pecans with Salt have 4.7 times more Manganese and 1.8 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While Roasted Whole Pumpkin And Squash Seeds with Salt contain 1.3 times more Calcium, 2.1 times more Iron, 3.5 times more Magnesium, 3.8 times more Potassium, 10.4 times more Sodium and 3.7 times more Zinc than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Pecans with Salt have 2.4 times more Fat, 1.2 times more Saturated Fat, 8.4 times more Omega 3 and 1.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While Roasted Whole Pumpkin And Squash Seeds with Salt contain 6.6 times more Carbohydrate, 3.1 times more Fiber and 3.2 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Pecans with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.