Comparing Nutrients in 5 ounces Roasted Squash Seed Kernels VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Squash Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Energy	28% 814kcal	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% 12g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	NA	38g per day for Men 19-50 years
Protein	75.5% 42.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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% 80.8μg	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	2.83% 2.55mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	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	143% 11.4mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	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	238% 1664mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	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	1.7% 25.5mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.25% 9.36g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted 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 Roasted Squash Seed Kernels vs Dried Beechnuts:

• 5 ounces of Roasted Squash Seed Kernels have 5.1 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 6.8 times more Vitamin B6, 2 times more Vitamin B9 and 8.6 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted 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 Roasted Squash Seed Kernels vs Dried Beechnuts:

• 5 ounces of Roasted Squash Seed Kernels have 52 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, more Magnesium, 3.3 times more Manganese, more Phosphorus and 21.2 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Potassium and 2.1 times more Sodium than Roasted 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 Roasted Squash Seed Kernels have 1.5 times more Saturated Fat and 4.8 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 15.3 times more Omega 3 and 2.3 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Dried Beechnuts offer comparable quantities of Energy, Fat and Omega 6 per five ounces.