Comparing Nutrients in 100 grams Whole Roasted Squash Seeds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Whole Roasted Squash Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	15.4% 446kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	NA	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	9.47% 3.6g	38g per day for Men 19-50 years
Protein	33% 18.6g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	5.5% 55mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	NA	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	27% 919mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	NA	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.17% 6.3g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 100 grams of Whole Roasted Squash Seeds vs Glazed Walnuts:

• Both Roasted Whole Pumpkin And Squash Seeds and Glazed Walnuts have similar amounts of vitamins per 100 g
• Both Roasted Whole Pumpkin And Squash Seeds as well as Glazed Walnuts have insufficient amounts of Vitamin C in 100 grams.

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

• 100 grams of Whole Roasted Squash Seeds have 2.6 times more Iron and 4 times more Potassium than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 1.3 times more Calcium and 24.8 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 5.1 times more Fiber and 2.2 times more Protein than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 1.8 times more Fat than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Glazed Walnuts offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 100 grams.