Comparing Nutrients in 5 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	28% 814kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	13% 16.6g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	4.56% 3.3g	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	0.14% 0.099g	0% 0g	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	% 0.099g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 3.3g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	28% 10.6g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	11% 0.14mg	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% 80.8μg	7.8% 31μg	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	2.83% 2.55mg	1.1% 0.99mg	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	5.3% 0.79mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	275% 2.47mg	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	143% 11.4mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	75.4% 1.73mg	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	238% 1664mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt vs Brazilnuts:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 4.3 times more Vitamin B2, 15 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B9, 2.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 8.8 times more Vitamin B1 and 10.1 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Brazilnuts:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 3.3 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 85.3 times more Sodium and 1.9 times more Zinc than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3.1 times more Calcium, 1.4 times more Copper and 203.9 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 3.1 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Protein than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.4 times more Fat, 1.9 times more Saturated Fat and 1.8 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts offer comparable quantities of Energy, Omega 6 and Fiber per five ounces.