Comparing Nutrients in 5 ounces Glazed Walnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Glazed Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	24.4% 709kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52% 67.5g	58.6% 76g	130g per day for Men 19-50 years
Sugars	63% 45.6g	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	13.4% 5.1g	68.6% 26g	38g per day for Men 19-50 years
Protein	21% 11.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Glazed Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	10% 101mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	NA	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	23% 1.83mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	42% 632mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	NA	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.17% 6.38g	3700g per day for Men 19-50 years

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

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

• Both Glazed Walnuts and Roasted Whole Pumpkin And Squash Seeds have similar amounts of vitamins per 5 oz
• Both Glazed Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Glazed Walnuts vs Whole Roasted Squash Seeds:

• 5 ounces of Glazed Walnuts have 1.3 times more Calcium and 24.8 times more Sodium than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 2.6 times more Iron and 4 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Glazed Walnuts have 1.8 times more Fat than Whole Roasted Squash Seeds.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds contain 5.1 times more Fiber and 2.2 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Energy, Saturated Fat and Carbohydrate per five ounces.