Comparing Nutrients in 5 ounces Dried Beechnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Dried Beechnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	28% 816kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	73% 12.4g	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	58.6% 76g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	68.6% 26g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	4.03% 0.052mg	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	3.2% 12.8μg	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	0.47% 0.43mg	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	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

	Dried Beechnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	109% 0.98mg	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	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	30.6% 0.7mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.17% 6.38g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Whole Roasted Squash Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Whole Roasted Squash Seeds:

• 5 ounces of Dried Beechnuts have 8.9 times more Vitamin B1, 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 16.5 times more Vitamin B5, 18.5 times more Vitamin B6, 12.6 times more Vitamin B9 and 51.7 times more Vitamin C than Whole Roasted Squash Seeds.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Dried Beechnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Whole Roasted Squash Seeds:

• 5 ounces of Dried Beechnuts have 2.7 times more Manganese and 2.1 times more Sodium than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 55 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus and 28.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Whole Roasted Squash Seeds contain similar levels of Copper and Potassium per five ounces.
• 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 1.3 times more Energy, 2.6 times more Fat, 1.6 times more Saturated Fat, 22.1 times more Omega 3 and 2.1 times more Omega 6 than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.6 times more Carbohydrate and 3 times more Protein than Dried Beechnuts.