Comparing Nutrients in 5 ounces Brazilnuts VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Brazilnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	32.2% 934kcal	28% 814kcal	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% 12g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	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	13% 16.6g	16% 21g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	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	0% 0g	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	% 0g	% 0.099g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	73% 0.87mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	2.83% 2.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	22.7% 227mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	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% 3.44mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	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	147% 1028mg	238% 1664mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	33% 1117mg	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	24% 363mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	98% 11mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.078% 2.88g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Brazilnuts 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 Brazilnuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 5 ounces of Brazilnuts have 8.8 times more Vitamin B1 and 10.1 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 4.3 times more Vitamin B2, 15 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B9, 2.6 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Brazilnuts have 3.1 times more Calcium, 1.4 times more Copper and 203.9 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 3.3 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 85.3 times more Sodium and 1.9 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Roasted Pumpkin And Squash Seed Kernels with Salt 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, 1.2 times more Omega 6 and 1.8 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 3.1 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Energy and Fiber per five ounces.