Comparing Nutrients in 500 calories Roasted Japanese Chestnuts VS Roasted Pumpkin And Squash Seed Kernels with Salt

Weight per 500 calories

• Roasted Japanese Chestnuts: 249g
• Roasted Pumpkin And Squash Seed Kernels with Salt: 87g

Roasted Pumpkin And Squash Seed Kernels with Salt have 2.9 times more energy per unit of mass than Roasted Japanese Chestnuts, which is very high in comparison to other foods. Roasted Japanese Chestnuts having above average energy density.

Which food has more nutrients per 500 calories - Roasted Japanese Chestnuts or Roasted Pumpkin And Squash Seed Kernels with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	44% 42.7g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	23.3% 7.44g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.04% 0.097g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	9.86% 13g	130g per day for Men 19-50 years
Sugars	NA	1.55% 1.12g	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	0.084% 0.061g	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	% 0.061g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	NA	15% 5.66g	38g per day for Men 19-50 years
Protein	13% 7.4g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	9.93% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	6.7% 0.087mg	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	36.7% 147μg	12.4% 49.7μg	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	77.4% 69.7mg	1.74% 1.57mg	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	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.27% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	8.7% 87mg	4.53% 45.3mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	123% 1.1mg	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	65.3% 5.22mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	38% 159mg	114% 479mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	170% 3.9mg	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	33% 231mg	146% 1023mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	3.15% 47.3mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	60.5% 6.66mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.048% 1.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Japanese Chestnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Roasted Japanese Chestnuts have 18.4 times more Vitamin B1, 2.3 times more Vitamin B5, 11.9 times more Vitamin B6, 3 times more Vitamin B9 and 44.4 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.2 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Japanese Chestnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Roasted Japanese Chestnuts have 1.9 times more Calcium, 1.6 times more Copper, 1.3 times more Manganese and 1.5 times more Potassium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Iron, 3 times more Magnesium, 4.4 times more Phosphorus, 4.7 times more Sodium and 1.9 times more Zinc than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 500 calories:

• Roasted Japanese Chestnuts have 8.8 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 21.5 times more Fat, 25.4 times more Saturated Fat, 1.9 times more Omega 3, 36.9 times more Omega 6 and 3.5 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy per 500 kcal.
• Both Roasted Japanese Chestnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.