Comparing Nutrients in 5 ounces Squash Seed Kernels VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Squash Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Energy	27.3% 792kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	0.29% 0.21g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	NA	38g per day for Men 19-50 years
Protein	76.5% 43g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	74.6% 0.97mg	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	20.6% 82.2μg	40% 160μg	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	3% 2.7mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	106% 0.95mg	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	156% 12.5mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	82.6% 1.9mg	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	250% 1748mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Squash Seed Kernels versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Squash Seed Kernels vs Dried Beechnuts:

• 5 ounces of Squash Seed Kernels have 5.7 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.4 times more Vitamin B2, 4.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 8.2 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Squash Seed Kernels vs Dried Beechnuts:

• 5 ounces of Squash Seed Kernels have 46 times more Calcium, 2 times more Copper, 3.6 times more Iron, more Magnesium, 3.4 times more Manganese, more Phosphorus and 21.7 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Potassium and 5.4 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Squash Seed Kernels have 1.5 times more Saturated Fat and 4.9 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 14.2 times more Omega 3 and 3.1 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Beechnuts offer comparable quantities of Energy, Fat and Omega 6 per five ounces.