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

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	9.82% 285kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	38% 12g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	49.2% 64g	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	7.5% 4.2g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	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	21% 83.6μg	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	44% 39.7mg	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	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

	Roasted Japanese Chestnuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	37.2% 2.98mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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	19% 132mg	238% 1664mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	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	1.8% 27mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	98% 11mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	0.078% 2.88g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 6.4 times more Vitamin B1, 4.2 times more Vitamin B6 and 15.6 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 6.3 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Roasted Japanese Chestnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Roasted Japanese Chestnuts have 24.6 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Calcium, 1.7 times more Copper, 3.8 times more Iron, 8.6 times more Magnesium, 2.2 times more Manganese, 12.6 times more Phosphorus, 1.8 times more Potassium, 13.5 times more Sodium and 5.3 times more Zinc than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Roasted Japanese Chestnuts have 3.1 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.9 times more Energy, 61.3 times more Fat, 72.4 times more Saturated Fat, 5.6 times more Omega 3, 105.3 times more Omega 6 and 10 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.