Comparing Nutrients in 100 grams Roasted European Chestnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Roasted European Chestnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	8.45% 245kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	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	40.7% 53g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.2% 0.5mg	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	17.5% 70μg	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	29% 26mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	2.9% 29mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	56.3% 0.51mg	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	11.4% 0.91mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	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	15.3% 107mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	17.4% 592mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Roasted European Chestnuts have 7.1 times more Vitamin B1, 3.4 times more Vitamin B2, 4.7 times more Vitamin B3, 9.9 times more Vitamin B5, 13.4 times more Vitamin B6, 7.8 times more Vitamin B9 and 86.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted European Chestnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Roasted European Chestnuts have 2.4 times more Manganese and 9 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.9 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 7.9 times more Magnesium, 1.6 times more Potassium, 9 times more Sodium and 18.1 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted European Chestnuts have 1.2 times more Omega 3 than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.8 times more Energy, 8.8 times more Fat, 8.9 times more Saturated Fat, 11.3 times more Omega 6, 3.6 times more Fiber and 5.9 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Carbohydrate per 100 g.
• Both Roasted European Chestnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.