Comparing Nutrients in 7 ounces Brazilnuts VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Brazilnuts	Squash Seed Kernels	Recommended Dietary Allowance
Energy	45% 1308kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	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	0% 0g	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	% 0g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 2.24g	g per day for Men 19-50 years
Fiber	39% 15g	31.3% 12g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	102% 1.22mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	4.2% 3.77mg	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	74.7% 11.2mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	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	60.3% 4.82mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	206% 1439mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Squash Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts 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 Brazilnuts vs Squash Seed Kernels:

• 7 ounces of Brazilnuts have 2.3 times more Vitamin B1 and 2.6 times more Vitamin E than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 4.4 times more Vitamin B2, 16.9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 2.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Squash Seed Kernels:

• 7 ounces of Brazilnuts have 3.5 times more Calcium, 1.3 times more Copper and 203.9 times more Selenium than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 3.6 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Squash Seed Kernels contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.4 times more Fat, 1.9 times more Saturated Fat, 1.7 times more Sugars and 1.3 times more Fiber than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 3.3 times more Omega 3 and 2.1 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Squash Seed Kernels offer comparable quantities of Energy, Omega 6 and Carbohydrate per seven ounces.