Comparing Nutrients in 5 ounces Whole Roasted Squash Seeds VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Whole Roasted Squash Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	21.8% 632kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	2.4% 0.41g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	47% 26.3g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	72% 0.93mg	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	38.6% 155μg	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	97% 87mg	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	NA	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

	Whole Roasted Squash Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	7.8% 78mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	207% 1.86mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	229% 5.26mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Dried Japanese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Roasted Squash Seeds versus 5 oz of Dried Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Dried Japanese Chestnuts contain 23.6 times more Vitamin B1, 7.3 times more Vitamin B2, 12.2 times more Vitamin B3, 8.6 times more Vitamin B5, 17.8 times more Vitamin B6, 12.1 times more Vitamin B9 and 204.3 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Whole Roasted Squash Seeds have 2.3 times more Magnesium and 4 times more Zinc than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 1.3 times more Calcium, 1.9 times more Copper, 7.5 times more Manganese, 1.8 times more Phosphorus and 1.9 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Dried Japanese Chestnuts contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Roasted Squash Seeds have 1.2 times more Energy, 15.6 times more Fat, 20.1 times more Saturated Fat, 2.5 times more Omega 3, 30.4 times more Omega 6 and 3.5 times more Protein than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 1.5 times more Carbohydrate than Roasted Whole Pumpkin And Squash Seeds.
• 5 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6