Comparing Nutrients in 7 ounces Peanuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Peanuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	38.8% 1125kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	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	24.6% 32g	82% 107g	130g per day for Men 19-50 years
Sugars	13% 9.37g	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	44.4% 17g	96% 36.5g	38g per day for Men 19-50 years
Protein	91% 51g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Whole Roasted Squash Seeds	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	106% 1.27mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	119% 476μg	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	0% 0mg	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	110% 16.5mg	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

	Peanuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	18.3% 183mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	114% 9.1mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	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	107% 746mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	41% 1399mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.24% 8.93g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Peanuts have 18.8 times more Vitamin B1, 2.6 times more Vitamin B2, 42.2 times more Vitamin B3, 31.6 times more Vitamin B5, 9.4 times more Vitamin B6 and 26.7 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 Raw Peanuts 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 Peanuts vs Whole Roasted Squash Seeds:

• 7 ounces of Peanuts have 1.7 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 3.9 times more Manganese and 4.1 times more Phosphorus than Whole Roasted Squash Seeds.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds contain 1.6 times more Magnesium, 1.3 times more Potassium and 3.1 times more Zinc than Raw Peanuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peanuts have 1.3 times more Energy, 2.5 times more Fat, 1.7 times more Saturated Fat, 1.8 times more Omega 6 and 1.4 times more Protein than Whole Roasted Squash Seeds.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds contain 25.7 times more Omega 3, 3.3 times more Carbohydrate and 2.2 times more Fiber than Raw Peanuts.
• 7 ounces of Peanuts provide inadequate amounts of Omega 3