Comparing Nutrients in 100 grams Dry Roasted Pistachio Nuts with Salt VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	19.6% 569kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	47.2% 46g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.65g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	77.2% 13g	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	21% 27.6g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	0.3% 0.22g	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	37.6% 21g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	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	12.8% 51μg	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	3.33% 3mg	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	14.5% 2.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	50.4% 4.03mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	67% 469mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	28.5% 428mg	169% 2541mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Roasted Pistachio Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• Dry Roasted Pistachio Nuts with Salt have 4.3 times more Vitamin A, 20.4 times more Vitamin B1, 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 9.2 times more Vitamin B5, 30.3 times more Vitamin B6, 5.7 times more Vitamin B9 and 10 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Dry Roasted Pistachio Nuts with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dry Roasted Pistachio Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• Dry Roasted Pistachio Nuts with Salt have 1.9 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 2.5 times more Manganese and 5.1 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While Roasted Whole Pumpkin And Squash Seeds with Salt contain 2.4 times more Magnesium, 5.9 times more Sodium and 4.4 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pistachio Nuts with Salt have 1.3 times more Energy, 2.4 times more Fat, 1.5 times more Saturated Fat, 2.8 times more Omega 3 and 1.5 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While Roasted Whole Pumpkin And Squash Seeds with Salt contain 2 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Protein per 100 g.
• Both Dry Roasted Pistachio Nuts with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.