Comparing Nutrients in 5 ounces Walnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	32% 927kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	804% 13g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	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	15% 19.4g	58.6% 76g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	68.6% 26g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	40.3% 0.48mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.17% 6.38g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Walnuts 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 Walnuts vs Whole Roasted Squash Seeds:

• 5 ounces of Walnuts have 10 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 10.2 times more Vitamin B5, 14.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both English Walnuts 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 Walnuts vs Whole Roasted Squash Seeds:

• 5 ounces of Walnuts have 1.8 times more Calcium, 2.3 times more Copper, 6.9 times more Manganese and 3.8 times more Phosphorus than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.7 times more Magnesium, 2.1 times more Potassium and 3.3 times more Zinc than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 1.5 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 117.9 times more Omega 3 and 4.3 times more Omega 6 than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 3.9 times more Carbohydrate and 2.7 times more Fiber than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Protein per five ounces.