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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	39.3% 1139kcal	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% 17g	100% 32g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	22.5% 29g	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 4.62g	g per day for Men 19-50 years
Fiber	34% 13g	39% 15g	38g per day for Men 19-50 years
Protein	106% 59.2g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	28.3% 113μg	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	3.97% 3.57mg	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	7.4% 1.1mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	10.3% 103mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	200% 16mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	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	333% 2330mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	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	34% 508mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Brazilnuts 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 Brazilnuts 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 Brazilnuts:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 4.3 times more Vitamin B2, 15 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B9, 2.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.8 times more Vitamin B1 and 10.1 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Roasted Pumpkin And Squash Seed Kernels with Salt 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 Roasted Pumpkin And Squash Seed Kernels with Salt vs Brazilnuts:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 3.3 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 85.3 times more Sodium and 1.9 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.1 times more Calcium, 1.4 times more Copper and 203.9 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 3.1 times more Omega 3, 1.3 times more Carbohydrate 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 1.8 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Brazilnuts offer comparable quantities of Energy, Omega 6 and Fiber per seven ounces.