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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Cashews	Recommended Dietary Allowance
Energy	39.3% 1139kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	89.4% 15.2g	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	50% 65g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	13.7% 9.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	106% 59.2g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Cashews	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	39% 0.51mg	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	34.2% 137μg	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	0% 0mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Cashews	Recommended Dietary Allowance
Calcium	10.3% 103mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	71.3% 1.64mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.091% 3.37g	3700g per day for Men 19-50 years

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

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 3.2 times more Vitamin B3 and more Vitamin C than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin E and 7.7 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Roasted Cashews provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dry Roasted Cashew Nuts 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 Roasted Cashews:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.3 times more Iron, 2.1 times more Magnesium, 5.4 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 16 times more Sodium and 1.4 times more Zinc than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.7 times more Copper than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Roasted Cashews contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 2.6 times more Omega 6, 2.2 times more Fiber and 1.9 times more Protein than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.5 times more Omega 3, 2.2 times more Carbohydrate and 3.9 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Roasted Cashews offer comparable quantities of Energy, Fat and Saturated Fat per seven ounces.