Comparing Nutrients in 7 ounces Whole Roasted Squash Seeds VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Whole Roasted Squash Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	30.5% 885kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	NA	0.22% 0.16g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	96% 36.5g	49% 18.7g	38g per day for Men 19-50 years
Protein	65.7% 37g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	70.4% 0.91mg	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	4.47% 18μg	59.5% 238μg	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	0.66% 0.6mg	1.76% 1.6mg	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	NA	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	11% 109mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	118% 1.06mg	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	82% 6.57mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	159% 3.66mg	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	26% 183mg	113% 788mg	700mg per day for Men 19-50 years
Potassium	53.6% 1824mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	186% 20.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Oil-roasted Peanuts with Dalt per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Roasted Squash Seeds versus 7 oz of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Roasted Squash Seeds vs Oil-roasted Peanuts with Dalt:

• 7 oz of Oil-roasted Peanuts with Salt contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 48.3 times more Vitamin B3, 21.4 times more Vitamin B5, 12.5 times more Vitamin B6 and 13.3 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 7 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Roasted Squash Seeds vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Whole Roasted Squash Seeds have 1.3 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium, 1.3 times more Potassium and 3.1 times more Zinc than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 3.7 times more Manganese, 4.3 times more Phosphorus and 17.8 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Oil-roasted Peanuts with Dalt contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Roasted Squash Seeds have 2 times more Omega 3, 3.5 times more Carbohydrate and 2 times more Fiber than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.3 times more Energy, 2.7 times more Fat, 2.4 times more Saturated Fat, 1.7 times more Omega 6 and 1.5 times more Protein than Roasted Whole Pumpkin And Squash Seeds.