Comparing Nutrients in 100 grams Walnuts VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	22.6% 654kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	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	10.5% 13.7g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	27% 15.2g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	28.4% 0.34mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	9.8% 98mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	36.4% 2.9mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	21.6% 0.5mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	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	28% 3.1mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.12% 4.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Walnuts 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 Walnuts vs Whole Roasted Squash Seeds:

• 100 grams of Walnuts have 10 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 10.2 times more Vitamin B5, 14.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 100 grams of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both English Walnuts as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Walnuts have 1.8 times more Calcium, 2.3 times more Copper, 6.9 times more Manganese and 3.8 times more Phosphorus than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 1.7 times more Magnesium, 2.1 times more Potassium and 3.3 times more Zinc than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 1.5 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 117.9 times more Omega 3 and 4.3 times more Omega 6 than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 3.9 times more Carbohydrate and 2.7 times more Fiber than English Walnuts.
• Both Walnuts and Whole Roasted Squash Seeds offer comparable quantities of Protein per 100 grams.