Comparing Nutrients in 7 ounces Dry Roasted Macadamia Nuts with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	49% 1421kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	102% 17.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	82% 107g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.94g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	96% 36.5g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	5.65% 0.073mg	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	4.96% 20μg	4.47% 18μg	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	0.66% 0.6mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	152% 1.37mg	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	65.7% 5.26mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	42.8% 0.98mg	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	56% 393mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	336% 5043mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Macadamia Nuts with Salt versus 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Macadamia Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 7 ounces of Dry Roasted Macadamia Nuts with Salt have 20.9 times more Vitamin B1, 1.7 times more Vitamin B2, 8 times more Vitamin B3, 10.8 times more Vitamin B5 and 9.7 times more Vitamin B6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Dry Roasted Macadamia Nuts with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Macadamia Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 7 ounces of Dry Roasted Macadamia Nuts with Salt have 1.3 times more Calcium, 6.1 times more Manganese and 2.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 2.2 times more Magnesium, 2.5 times more Potassium, 7.2 times more Sodium and 8 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Macadamia Nuts with Salt have 1.6 times more Energy, 3.9 times more Fat, 3.3 times more Saturated Fat and 2.5 times more Omega 3 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 6.7 times more Omega 6, 4.2 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Dry Roasted Macadamia Nuts with Salt.