Comparing Nutrients in 500 calories Black Walnuts VS Whole Roasted Squash Seeds

Weight per 500 calories

• Black Walnuts: 80.8g
• Whole Roasted Squash Seeds: 112g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	49.4% 48g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	160% 27.3g	57.8% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	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	0.056% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0.37% 3.36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.84% 0.046mg	3.18% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	3.2% 0.041mg	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	6.26% 25μg	2.52% 10μg	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	1.53% 1.37mg	0.37% 0.34mg	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	11.2% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	4.93% 49.3mg	6.17% 61.7mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	86% 0.77mg	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	31.5% 2.52mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	38.7% 162mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	24% 0.56mg	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% 414mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	1.35% 20mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.14% 5.04g	3700g per day for Men 19-50 years

Black Walnuts VS Whole Roasted Squash Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Black Walnuts or Whole Roasted Squash Seeds?

Lets compare vitamin content per 500 calories of Black Walnuts vs Whole Roasted Squash Seeds:

• 500 calories of Black Walnuts have 21.4 times more Vitamin B5 and 11.4 times more Vitamin B6 than Whole Roasted Squash Seeds.
• 500 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 500 calories.

Comparing minerals per 500 calories for Black Walnuts vs Whole Roasted Squash Seeds:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Black Walnuts provide inadequate amounts of Carbohydrate
• 500 calories of Whole Roasted Squash Seeds provide inadequate amounts of Omega 3