Comparing Nutrients in 5 ounces Brazilnuts VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Brazilnuts	Squash Seed Kernels	Recommended Dietary Allowance
Energy	32.2% 934kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	11.7% 15g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	2.74% 2g	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% 0g	0.29% 0.21g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 1.6g	g per day for Men 19-50 years
Fiber	28% 10.6g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	15.6% 0.2mg	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	7.8% 31μg	20.6% 82.2μg	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	1.1% 0.99mg	3% 2.7mg	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	53.4% 8mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	22.7% 227mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	212% 1.9mg	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% 3.44mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	280% 6.44mg	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	147% 1028mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Squash Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Squash Seed Kernels:

• 5 ounces of Brazilnuts have 2.3 times more Vitamin B1 and 2.6 times more Vitamin E than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 4.4 times more Vitamin B2, 16.9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 2.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Squash Seed Kernels:

• 5 ounces of Brazilnuts have 3.5 times more Calcium, 1.3 times more Copper and 203.9 times more Selenium than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 3.6 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Squash Seed Kernels contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.4 times more Fat, 1.9 times more Saturated Fat, 1.7 times more Sugars and 1.3 times more Fiber than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 3.3 times more Omega 3 and 2.1 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Squash Seed Kernels offer comparable quantities of Energy, Omega 6 and Carbohydrate per five ounces.