Comparing Nutrients in 5 ounces Oil Roasted Pecans with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Oil Roasted Pecans with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	35% 1013kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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	14% 18.4g	58.6% 76g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	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	0.078% 0.057g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 5.53g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	68.6% 26g	38g per day for Men 19-50 years
Protein	23.3% 13g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	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	5.3% 21.3μg	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	1.1% 0.99mg	0.47% 0.43mg	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	24% 3.6mg	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

	Oil Roasted Pecans with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	9.5% 95mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	43.8% 3.5mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	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	53.3% 373mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	NA	55μg per day for Men 19-50 years
Sodium	37% 557mg	240% 3602mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.17% 6.38g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Pecans with Salt versus 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Pecans with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 5 ounces of Oil Roasted Pecans with Salt have 13.9 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B3, 13.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Oil Roasted Pecans with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Pecans with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 5 ounces of Oil Roasted Pecans with Salt have 1.2 times more Calcium, 1.7 times more Copper, 7.5 times more Manganese and 2.9 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 1.3 times more Iron, 2.2 times more Magnesium, 2.3 times more Potassium, 6.5 times more Sodium and 2.3 times more Zinc than Oil Roasted Pecans with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Pecans with Salt have 1.6 times more Energy, 3.9 times more Fat, 2 times more Saturated Fat, 13.4 times more Omega 3 and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 4.1 times more Carbohydrate, 1.9 times more Fiber and 2 times more Protein than Oil Roasted Pecans with Salt.