Comparing Nutrients in 7 ounces Squash Seed Kernels VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Squash Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Energy	38.3% 1109kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	107% 60g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	104% 1.36mg	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	28.8% 115μg	56% 224μg	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	4.2% 3.77mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29% 4.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.13% 91mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	148% 1.33mg	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	219% 17.5mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	116% 2.66mg	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	350% 2447mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Squash Seed Kernels versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Squash Seed Kernels vs Dried Beechnuts:

• 7 ounces of Squash Seed Kernels have 5.7 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.4 times more Vitamin B2, 4.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 8.2 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Dried Beechnuts:

• 7 ounces of Squash Seed Kernels have 46 times more Calcium, 2 times more Copper, 3.6 times more Iron, more Magnesium, 3.4 times more Manganese, more Phosphorus and 21.7 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Potassium and 5.4 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 1.5 times more Saturated Fat and 4.9 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 14.2 times more Omega 3 and 3.1 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Dried Beechnuts offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.

Frequently Asked Questions about Squash Seed Kernels VS Dried Beechnuts

What are the health benefits of Squash Seed Kernels compared to Dried Beechnuts?

Squash seed kernels are a good source of plant-based protein, healthy fats, fiber, vitamins, and minerals such as magnesium, zinc, and iron. They can support heart health, aid in digestion, and provide essential nutrients. Dried beech nuts are also nutritious, containing healthy fats, protein, and antioxidants. However, they may not be as widely available as squash seed kernels. Both can be part of a healthy vegan diet, but it's important to consume them in moderation as they are calorie-dense foods.

Can I lose weight easier by eating more Squash Seed Kernels or Dried Beechnuts?

Both squash seed kernels and dried beechnuts are high in healthy fats and calories, so consuming them in large amounts may not necessarily lead to weight loss. To lose weight more easily, focus on incorporating a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet. These foods are rich in fiber, vitamins, minerals, and antioxidants, which can support weight loss and overall health. Remember to also pay attention to portion sizes and overall calorie intake to achieve your weight loss goals.

Should I eat more Squash Seed Kernels or more Dried Beechnuts to gain more muscles while training consistently?

Both squash seed kernels and dried beechnuts are nutritious plant-based sources of protein, healthy fats, and essential nutrients. However, for gaining muscle while training consistently, squash seed kernels would be the better choice as they are higher in protein content compared to beechnuts. Protein is essential for muscle repair and growth, making squash seed kernels a more suitable option for supporting your muscle-building goals. Additionally, squash seed kernels are rich in other nutrients like magnesium, zinc, and iron, which are beneficial for overall health and performance.

What is the environmental impact of producing Squash Seed Kernels compared to Dried Beechnuts?

Squash seed kernels have a lower environmental impact compared to dried beechnuts. Squash seeds are typically more sustainable to produce as they require less water, land, and resources compared to beechnuts. Additionally, squash seeds are often grown as a byproduct of squash production, reducing waste in the process.