Comparing Nutrients in 5 ounces Dry Roasted Pistachio Nuts with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	28% 807kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	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	30% 39g	58.6% 76g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0.43% 0.31g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	68.6% 26g	38g per day for Men 19-50 years
Protein	53.3% 30g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	18% 72.3μg	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	4.72% 4.25mg	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	20.5% 3.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	15% 152mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	71.4% 5.7mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	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	95% 665mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	NA	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	240% 3602mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.069% 2.54g	0.17% 6.38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Roasted Pistachio Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• Dry Roasted Pistachio Nuts with Salt have 4.3 times more Vitamin A, 20.4 times more Vitamin B1, 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 9.2 times more Vitamin B5, 30.3 times more Vitamin B6, 5.7 times more Vitamin B9 and 10 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Dry Roasted Pistachio Nuts with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dry Roasted Pistachio Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• Dry Roasted Pistachio Nuts with Salt have 1.9 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 2.5 times more Manganese and 5.1 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While Roasted Whole Pumpkin And Squash Seeds with Salt contain 2.4 times more Magnesium, 5.9 times more Sodium and 4.4 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pistachio Nuts with Salt have 1.3 times more Energy, 2.4 times more Fat, 1.5 times more Saturated Fat, 2.8 times more Omega 3 and 1.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While Roasted Whole Pumpkin And Squash Seeds with Salt contain 2 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Protein per 5 oz.
• Both Dry Roasted Pistachio Nuts with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.