Comparing Nutrients in 300 calories Black Walnuts VS Whole Roasted Squash Seeds

Weight per 300 calories

• Black Walnuts: 48.5g
• Whole Roasted Squash Seeds: 67.3g

Black Walnuts have 1.4 times more energy per 100g than Whole Roasted Squash Seeds. It has very high energy density when compared to other foods. Roasted Whole Pumpkin And Squash Seeds having very high energy density.

Discover which food has more nutrients per 300 calories - Black Walnuts or Whole Roasted Squash Seeds?

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Black Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	5.28% 1.7g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	3.24% 0.052g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	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	3.57% 4.64g	28% 36g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	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	0.033% 0.024g	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	% 0.024g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.67% 3.3g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 0.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.42% 0.23mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	3.76% 15μg	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	0.92% 0.82mg	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	6.72% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	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	19% 1.5mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	35.5% 249mg	8.84% 62mg	700mg per day for Men 19-50 years
Potassium	7.46% 253mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	15% 8.24μg	NA	55μg per day for Men 19-50 years
Sodium	0.065% 0.97mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	0.082% 3.03g	3700g per day for Men 19-50 years

Black Walnuts VS Whole Roasted Squash Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Black Walnuts or Whole Roasted Squash Seeds?

Lets compare vitamin content per 300 calories of Black Walnuts vs Whole Roasted Squash Seeds:

• 300 calories of Black Walnuts have 21.4 times more Vitamin B5 and 11.4 times more Vitamin B6 than Whole Roasted Squash Seeds.
• 300 calories of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Dried Black Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Black Walnuts vs Whole Roasted Squash Seeds:

• 300 calories of Black Walnuts have 1.4 times more Copper, 5.7 times more Manganese and 4 times more Phosphorus than Whole Roasted Squash Seeds.
• While 300 kcal of Roasted Whole Pumpkin And Squash Seeds contain 1.5 times more Iron, 1.8 times more Magnesium, 2.4 times more Potassium and 4.2 times more Zinc than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Roasted Whole Pumpkin And Squash Seeds lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Black Walnuts have 2.2 times more Fat, 25 times more Omega 3 and 2.8 times more Omega 6 than Whole Roasted Squash Seeds.
• While 300 kcal of Roasted Whole Pumpkin And Squash Seeds contain 1.5 times more Saturated Fat, 7.8 times more Carbohydrate and 3.8 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Black Walnuts provide inadequate amounts of Carbohydrate
• 300 calories of Whole Roasted Squash Seeds provide inadequate amounts of Omega 3