Comparing Nutrients in 7 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	39.3% 1139kcal	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% 17g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	22.5% 29g	51% 66.5g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.26g	NA	g per day for Men 19-50 years
Fiber	34% 13g	NA	38g per day for Men 19-50 years
Protein	106% 59.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	28.3% 113μg	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	3.97% 3.57mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	10.3% 103mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	200% 16mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	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	333% 2330mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	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	34% 508mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Pumpkin And Squash Seed Kernels with Salt 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 Roasted Pumpkin And Squash Seed Kernels with Salt vs Dried Beechnuts:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 5.1 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B5, 6.8 times more Vitamin B6, 2 times more Vitamin B9 and 8.6 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Dried Beechnuts:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 52 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, more Magnesium, 3.3 times more Manganese, more Phosphorus, 6.7 times more Sodium and 21.2 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Potassium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.5 times more Saturated Fat and 4.8 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 15.3 times more Omega 3 and 2.3 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Dried Beechnuts offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.