Comparing Nutrients in 100 grams Dry Roasted Walnuts with Salt VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	22% 643kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	531% 8.5g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	210% 35.7g	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	13.7% 18g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	4.92% 3.57g	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	18.7% 7.1g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	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	43.4% 0.52mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	22.8% 91μg	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	1.56% 1.4mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	7.1% 71mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	32% 2.57mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	NA	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	47% 329mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	43% 643mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Roasted Walnuts with Salt vs Whole Roasted Squash Seeds:

• Dry Roasted Walnuts with Salt have 15.3 times more Vitamin B1, 5.7 times more Vitamin B2, 7.8 times more Vitamin B3, 14.2 times more Vitamin B6, 10.1 times more Vitamin B9 and 4.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Whole Roasted Squash Seeds:

• Dry Roasted Walnuts with Salt have 1.3 times more Calcium, 2.2 times more Copper, 3.6 times more Phosphorus and 35.7 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Iron, 1.7 times more Magnesium, 2 times more Potassium and 3.5 times more Zinc than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Walnuts with Salt have 1.4 times more Energy, 3.1 times more Fat, 1.5 times more Saturated Fat, 110.3 times more Omega 3 and 4.1 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• While Roasted Whole Pumpkin And Squash Seeds contain 3 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.