Comparing Nutrients in 5 ounces Roasted Whole Pumpkin And Squash Seeds with Salt VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	21.8% 632kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	163% 27.8g	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	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.75g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.67g	g per day for Men 19-50 years
Fiber	68.6% 26g	35% 13.3g	38g per day for Men 19-50 years
Protein	47% 26.3g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	20.4% 0.27mg	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	5.67% 22.7μg	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	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	NA	12.3% 1.84mg	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	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	7.8% 78mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	184% 1.65mg	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	58.6% 4.7mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	242% 5.57mg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	NA	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	240% 3602mg	36% 543mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Dry Roasted Pecans with Salt 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 Dry Roasted Pecans with Salt 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 Dry Roasted Pecans with Salt:

• 5 oz of Dry Roasted Pecans with Salt contain 13.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.1 times more Vitamin B3, 12.6 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.8 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 Dry Roasted Pecans with Salt 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 Dry Roasted Pecans with Salt:

• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 2 times more Magnesium, 2.2 times more Potassium, 6.6 times more Sodium and 2 times more Zinc than Dry Roasted Pecans with Salt.
• While 5 oz of Dry Roasted Pecans with Salt contain 1.3 times more Calcium, 1.7 times more Copper, 7.9 times more Manganese and 3.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Dry Roasted Pecans with Salt contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 4 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Dry Roasted Pecans with Salt.
• While 5 oz of Dry Roasted Pecans with Salt contain 1.6 times more Energy, 3.8 times more Fat, 1.7 times more Saturated Fat, 12.9 times more Omega 3 and 2.2 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.