Comparing Nutrients in 7 ounces Glazed Walnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Glazed Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	34.2% 992kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	NA	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	72.6% 94g	82% 107g	130g per day for Men 19-50 years
Sugars	88% 63.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	96% 36.5g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.66% 0.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	14% 141mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.56mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	NA	124% 520mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	26% 183mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	59% 885mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	NA	186% 20.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.24% 8.93g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Glazed 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 Glazed Walnuts vs Whole Roasted Squash Seeds:

• Both Glazed Walnuts and Roasted Whole Pumpkin And Squash Seeds have similar amounts of vitamins per 7 oz
• Both Glazed Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Glazed Walnuts have 1.3 times more Calcium and 24.8 times more Sodium than Whole Roasted Squash Seeds.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds contain 2.6 times more Iron and 4 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 1.8 times more Fat than Whole Roasted Squash Seeds.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds contain 5.1 times more Fiber and 2.2 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Energy, Saturated Fat and Carbohydrate per seven ounces.