Comparing Nutrients in 100 grams Brazilnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Brazilnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	2.85% 0.037mg	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	5.5% 22μg	2.25% 9μg	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	0.78% 0.7mg	0.33% 0.3mg	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	37.7% 5.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	76.7% 0.69mg	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	30.4% 2.43mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	21.6% 0.5mg	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	104% 725mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Whole Roasted Squash Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Brazilnuts versus 100 g of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brazilnuts vs Whole Roasted Squash Seeds:

• 100 grams of Brazilnuts have 18.1 times more Vitamin B1, 3.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 1.5 times more Vitamin B2 than Dried Brazilnuts.
• 100 grams of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B5
• Both Dried Brazilnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Whole Roasted Squash Seeds:

• 100 grams of Brazilnuts have 2.9 times more Calcium, 2.5 times more Copper, 1.4 times more Magnesium, 2.5 times more Manganese and 7.9 times more Phosphorus than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 1.4 times more Iron, 1.4 times more Potassium and 2.5 times more Zinc than Dried Brazilnuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 1.5 times more Energy, 3.5 times more Fat, 4.4 times more Saturated Fat and 2.8 times more Omega 6 than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 2.1 times more Omega 3, 4.6 times more Carbohydrate, 2.5 times more Fiber and 1.3 times more Protein than Dried Brazilnuts.