Comparing Nutrients in 7 ounces Squash Seed Kernels VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Squash Seed Kernels	Brazilnuts	Recommended Dietary Allowance
Energy	38.3% 1109kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	100% 32g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 4.62g	g per day for Men 19-50 years
Fiber	31.3% 12g	39% 15g	38g per day for Men 19-50 years
Protein	107% 60g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	29% 4.33mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Brazilnuts	Recommended Dietary Allowance
Calcium	9.13% 91mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Brazilnuts per 7 oz

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

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

• 7 ounces of Squash Seed Kernels have 4.4 times more Vitamin B2, 16.9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 2.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.3 times more Vitamin B1 and 2.6 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Brazilnuts:

• 7 ounces of Squash Seed Kernels have 3.6 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.5 times more Calcium, 1.3 times more Copper and 203.9 times more Selenium than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 3.3 times more Omega 3 and 2.1 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Fat, 1.9 times more Saturated Fat and 1.7 times more Sugars than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Brazilnuts offer comparable quantities of Energy, Omega 6, Carbohydrate and Fiber per seven ounces.

Frequently Asked Questions about Squash Seed Kernels VS Brazilnuts

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

Squash seed kernels are a good source of plant-based protein, healthy fats, fiber, and essential nutrients like magnesium, zinc, and iron. They also contain antioxidants that support overall health and may help reduce inflammation. On the other hand, Brazil nuts are known for their high selenium content, which is important for thyroid function and immune health. Both are nutritious options, but squash seed kernels offer a wider range of nutrients and benefits for overall health.

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

Both squash seed kernels and Brazil nuts are nutritious options, but if your goal is weight loss, squash seed kernels may be the better choice. Squash seed kernels are lower in calories and higher in fiber compared to Brazil nuts, making them a more weight-loss-friendly option. Additionally, the fiber content in squash seed kernels can help you feel fuller for longer, potentially aiding in weight loss efforts. Remember to enjoy them as part of a balanced diet for optimal results.

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

Both squash seed kernels and Brazil nuts are nutritious options for building muscle due to their high protein content. However, Brazil nuts are particularly high in selenium, which is important for muscle function and recovery. Therefore, incorporating Brazil nuts into your diet may be more beneficial for muscle growth while training consistently.

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

Squash seed kernels have a lower environmental impact compared to Brazil nuts. Squash seeds are typically grown in more temperate regions and require less water and land to cultivate, whereas Brazil nuts are harvested from the rainforest, leading to deforestation and loss of biodiversity. Additionally, transportation of Brazil nuts from remote areas can contribute to carbon emissions. Choosing squash seed kernels over Brazil nuts can help reduce environmental impact.