Comparing Nutrients in 5 ounces Whole Roasted Squash Seeds VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Peanuts	17%	73%	10%

Macro Nutrients

	Whole Roasted Squash Seeds	Peanuts	Recommended Dietary Allowance
Energy	21.8% 632kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	72% 69.8g	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	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	130% 22g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	9.23% 6.7g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	47% 26.3g	65.3% 36.6g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Peanuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	38% 0.49mg	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	85% 340μg	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% 0mg	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	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Peanuts	Recommended Dietary Allowance
Calcium	7.8% 78mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	180% 1.62mg	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	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	119% 2.74mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	29.4% 999mg	3400mg per day for Men 19-50 years
Selenium	NA	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Peanuts per 5 oz

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

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

• 5 oz of Raw Peanuts contain 18.8 times more Vitamin B1, 2.6 times more Vitamin B2, 42.2 times more Vitamin B3, 31.6 times more Vitamin B5, 9.4 times more Vitamin B6 and 26.7 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 5 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Whole Roasted Squash Seeds have 1.6 times more Magnesium, 1.3 times more Potassium and 3.1 times more Zinc than Peanuts.
• While 5 oz of Raw Peanuts contain 1.7 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 3.9 times more Manganese and 4.1 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Roasted Squash Seeds have 25.7 times more Omega 3, 3.3 times more Carbohydrate and 2.2 times more Fiber than Peanuts.
• While 5 oz of Raw Peanuts contain 1.3 times more Energy, 2.5 times more Fat, 1.7 times more Saturated Fat, 1.8 times more Omega 6 and 1.4 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• 5 ounces of Peanuts provide inadequate amounts of Omega 3