Comparing Nutrients in 7 ounces Walnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	44.8% 1298kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	1126% 18g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	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	21% 27.2g	82% 107g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	96% 36.5g	38g per day for Men 19-50 years
Protein	54% 30.2g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	19.4% 194mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	42.8% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Whole Roasted Squash Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Walnuts versus 7 oz of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Walnuts vs Whole Roasted Squash Seeds:

• 7 ounces of Walnuts have 10 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 10.2 times more Vitamin B5, 14.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 7 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both English Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Whole Roasted Squash Seeds:

• 7 ounces of Walnuts have 1.8 times more Calcium, 2.3 times more Copper, 6.9 times more Manganese and 3.8 times more Phosphorus than Whole Roasted Squash Seeds.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.7 times more Magnesium, 2.1 times more Potassium and 3.3 times more Zinc than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 1.5 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 117.9 times more Omega 3 and 4.3 times more Omega 6 than Whole Roasted Squash Seeds.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds contain 3.9 times more Carbohydrate and 2.7 times more Fiber than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Protein per seven ounces.