Comparing Nutrients in 7 ounces Dried Butternuts VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Dried Butternuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	42% 1214kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	53% 17g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 2.26g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	34% 13g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	15.3% 0.2mg	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	32.7% 131μg	28.3% 113μg	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	7.06% 6.35mg	3.97% 3.57mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	281% 2.53mg	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	100% 7.98mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	387% 8.9mg	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	126% 885mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Roasted Pumpkin And Squash Seed Kernels with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts versus 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 7 ounces of Dried Butternuts have 5.5 times more Vitamin B1, 5.6 times more Vitamin B6 and 1.8 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 4.2 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Dried Butternuts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 7 ounces of Dried Butternuts have 1.5 times more Manganese and 1.8 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.8 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Potassium, 256 times more Sodium and 2.4 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Roasted Pumpkin And Squash Seed Kernels with Salt contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 78.5 times more Omega 3 and 1.7 times more Omega 6 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt contain 6.5 times more Saturated Fat and 1.4 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.