Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	31.4% 911kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	752% 12g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	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	19.5% 25.3g	58.6% 76g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	68.6% 26g	38g per day for Men 19-50 years
Protein	36% 20.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	10% 101mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	45.5% 3.64mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.6% 466mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	NA	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	0.17% 6.38g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Whole Roasted Squash Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Roasted Walnuts with Salt vs Whole Roasted Squash Seeds:

• 5 ounces of Dry Roasted Walnuts with Salt have 15.3 times more Vitamin B1, 5.7 times more Vitamin B2, 7.8 times more Vitamin B3, 14.2 times more Vitamin B6 and 10.1 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3
• Both Dry Roasted Walnuts with Salt as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Walnuts with Salt vs Whole Roasted Squash Seeds:

• 5 ounces of Dry Roasted Walnuts with Salt have 1.3 times more Calcium, 2.2 times more Copper, 3.6 times more Phosphorus and 35.7 times more Sodium than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Iron, 1.7 times more Magnesium, 2 times more Potassium and 3.5 times more Zinc than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Walnuts with Salt have 1.4 times more Energy, 3.1 times more Fat, 1.5 times more Saturated Fat, 110.3 times more Omega 3 and 4.1 times more Omega 6 than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 3 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Dry Roasted Walnuts with Salt.