Comparing Nutrients in 5 ounces Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	21.8% 632kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	89.6% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	NA	10% 7.4g	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	0.078% 0.057g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	68.6% 26g	26.5% 10g	38g per day for Men 19-50 years
Protein	47% 26.3g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	39% 0.51mg	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	3.2% 12.8μg	37% 147μg	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	0.47% 0.43mg	0.94% 0.85mg	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	NA	72.6% 11mg	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

	Roasted Whole Pumpkin And Squash Seeds with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	7.8% 78mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	264% 2.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	58.6% 4.7mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	132% 3.04mg	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	18.6% 130mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	NA	358% 197μg	55μg per day for Men 19-50 years
Sodium	240% 3602mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	59% 6.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Oil Roasted Mixed Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt versus 5 oz of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt vs Oil Roasted Mixed Nuts:

• 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 10.5 times more Vitamin B1, 6.2 times more Vitamin B2, 7 times more Vitamin B3, 10.8 times more Vitamin B5, 9.6 times more Vitamin B6 and 11.6 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Whole Pumpkin And Squash Seeds with Salt vs Oil Roasted Mixed Nuts:

• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 1.3 times more Potassium, 17.8 times more Sodium and 2.3 times more Zinc than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 2.4 times more Calcium, 2.4 times more Copper, 1.6 times more Iron, 4.3 times more Manganese and 4.7 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Mixed Nuts contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have more Omega 3, 2.2 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.4 times more Energy, 2.6 times more Fat and 1.9 times more Saturated Fat than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Oil Roasted Mixed Nuts offer comparable quantities of Omega 6 and Protein per five ounces.
• 5 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3