Comparing Nutrients in 7 ounces Dried Beechnuts VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Dried Beechnuts	Squash Seed Kernels	Recommended Dietary Allowance
Energy	39.4% 1143kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.3g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	22% 0.28mg	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	56% 224μg	28.8% 115μg	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	34% 30.8mg	4.2% 3.77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	0.2% 2mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	296% 2.67mg	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	61% 4.9mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	392% 9mg	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	0% 0mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Squash Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Squash Seed Kernels:

• 7 ounces of Dried Beechnuts have 2.4 times more Vitamin B2, 1.2 times more Vitamin B5, 4.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 8.2 times more Vitamin C than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 5.7 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Squash Seed Kernels provide similar amounts of Vitamin B1 per seven ounces.
• Both Dried Beechnuts as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Squash Seed Kernels:

• 7 ounces of Dried Beechnuts have 1.3 times more Potassium and 5.4 times more Sodium than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 46 times more Calcium, 2 times more Copper, 3.6 times more Iron, more Magnesium, 3.4 times more Manganese, more Phosphorus and 21.7 times more Zinc than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 14.2 times more Omega 3 and 3.1 times more Carbohydrate than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.5 times more Saturated Fat and 4.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Squash Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.