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

Macros Ratio

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

Macro Nutrients

	Whole Roasted Squash Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	15.4% 446kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	531% 8.5g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	210% 35.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.8g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	4.92% 3.57g	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	48.4% 18.4g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	33% 18.6g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	40.5% 0.53mg	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	2.25% 9μg	22.8% 91μg	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	0.33% 0.3mg	1.56% 1.4mg	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	NA	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	5.5% 55mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	165% 1.5mg	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	41.4% 3.3mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	NA	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	13% 92mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.12% 4.4g	3700g per day for Men 19-50 years

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

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

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

• 100 g of Dry Roasted Walnuts with Salt contain 15.3 times more Vitamin B1, 5.7 times more Vitamin B2, 7.8 times more Vitamin B3, 14.2 times more Vitamin B6 and 10.1 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 100 grams of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Whole Roasted Squash Seeds have 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.
• While 100 g of Dry Roasted Walnuts with Salt contain 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.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Roasted Squash Seeds have 3 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• While 100 g of Dry Roasted Walnuts with Salt contain 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.