Comparing Nutrients in 5 ounces Dried Beechnuts VS 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	28% 816kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	38% 12g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	24.2% 9.2g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	75.5% 42.3g	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	36% 0.43mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	11% 0.14mg	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	40% 160μg	20% 80.8μg	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	24.4% 22mg	2.83% 2.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.38μg	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	0.14% 1.4mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	201% 1.8mg	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	43.6% 3.5mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	277% 6.36mg	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	238% 1664mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	NA	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Pumpkin And Squash Seed Kernels with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 5 ounces 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 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 5.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 5 ounces of Dried Beechnuts have 1.3 times more Potassium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 52 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, more Magnesium, 3.3 times more Manganese, more Phosphorus, 6.7 times more Sodium and 21.2 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces 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 5 oz 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 five ounces.