Comparing Nutrients in 5 ounces Whole Roasted Squash Seeds VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Whole Roasted Squash Seeds	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	21.8% 632kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	6.47% 1.1g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.6% 26g	19% 7.23g	38g per day for Men 19-50 years
Protein	47% 26.3g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Roasted European Chestnuts	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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	54% 0.7mg	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	25% 99μg	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	41% 37mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	7.8% 78mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	80% 0.72mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	72.7% 1.67mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	1.55% 57.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Roasted Squash Seeds vs Roasted European Chestnuts:

• Roasted European Chestnuts contain 7.1 times more Vitamin B1, 3.4 times more Vitamin B2, 4.7 times more Vitamin B3, 9.9 times more Vitamin B5, 13.4 times more Vitamin B6, 7.8 times more Vitamin B9 and 86.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Whole Roasted Squash Seeds vs Roasted European Chestnuts:

• Roasted Whole Pumpkin And Squash Seeds have 1.9 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 7.9 times more Magnesium, 1.6 times more Potassium, 9 times more Sodium and 18.1 times more Zinc than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 2.4 times more Manganese and 9 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Roasted European Chestnuts have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Whole Pumpkin And Squash Seeds have 1.8 times more Energy, 8.8 times more Fat, 8.9 times more Saturated Fat, 11.3 times more Omega 6, 3.6 times more Fiber and 5.9 times more Protein than Roasted European Chestnuts.
• Both Roasted Whole Pumpkin And Squash Seeds and Roasted European Chestnuts have similar amounts of Omega 3 and Carbohydrate per 5 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.