Comparing Nutrients in 300 calories Dry Roasted Pistachio Nuts with SaltVS Roasted Whole Pumpkin And Squash Seeds with Salt

Weight per 300 calories

Dry Roasted Pistachio Nuts with Salt

52.7g

Roasted Whole Pumpkin And Squash Seeds with Salt

67.3g

Dry Roasted Pistachio Nuts with Salt have 1.3 times more energy per 100g than Roasted Whole Pumpkin And Squash Seeds with Salt. It has very high energy density when compared to other foods. Roasted Whole Pumpkin And Squash Seeds with Salt having very high energy density.

Which food has more nutrients per 300 calories - Dry Roasted Pistachio Nuts with Salt or 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%

300 kcal ▼

Macro Nutrients

Dry Roasted Pistachio Nuts with Saltvs Roasted Whole Pumpkin And Squash Seeds with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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25%24g

Fat

13.5%13g

24 gvs13 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.3%2.98g

Saturated Fat

7.7%2.47g

2.98 gvs2.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7%0.11g

Omega 3

3.24%0.052g

0.11 gvs0.052 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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40.7%6.92g

Omega 6

34.7%5.9g

6.92 gvs5.9 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11%14.5g

Carbohydrate

28%36g

14.5 gvs36 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.63%4.1g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.16%0.12g

Fructose

≤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]

0.12 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.13g

Glucose

0.13 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.74g

Sucrose

3.74 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.3%5.43g

Fiber

32.6%12.4g

5.43 gvs12.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

22.3%12.5g

11 gvs12.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Dry Roasted Pistachio Nuts with Saltvs Roasted Whole Pumpkin And Squash Seeds with Salt

0.76%6.85μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

6.85 μgvs2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.5%0.37mg

Vitamin B1

1.9%0.023mg

Thiamine

0.37 mgvs0.023 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.5%0.12mg

Vitamin B2

2.7%0.035mg

Riboflavin

0.12 mgvs0.035 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.52%0.72mg

Vitamin B3

1.2%0.19mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs0.19 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.4%0.27mg

Vitamin B5

0.75%0.038mg

Pantothenic acid

0.27 mgvs0.038 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.5%0.59mg

Vitamin B6

1.9%0.025mg

Pyridoxine

0.59 mgvs0.025 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.72%27μg

Vitamin B9

1.5%6.05μg

Folates and Folic Acid

27 μgvs6.05 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.76%1.6mg

Vitamin C

0.22%0.2mg

Ascorbic acid

1.6 mgvs0.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.63%1.14mg

Vitamin E

Tocopherols and Tocotrienols

1.14 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.8%6.96μg

Vitamin K

Phytomenadione or phylloquinone

6.96 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Roasted Pistachio Nuts with Saltvs Roasted Whole Pumpkin And Squash Seeds with Salt

5.64%56.4mg

Calcium

3.7%37mg

56.4 mgvs37 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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75.7%0.68mg

Copper

51.6%0.46mg

0.68 mgvs0.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.6%2.12mg

Iron

28%2.23mg

2.12 mgvs2.23 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.7%57.5mg

Magnesium

42%176mg

57.5 mgvs176 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.5%0.66mg

Manganese

14.5%0.33mg

0.66 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.3%247mg

Phosphorus

8.84%62mg

247 mgvs62 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%531mg

Potassium

18%618mg

531 mgvs618 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.6%5.27μg

Selenium

5.27 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%226mg

Sodium

114%1709mg

226 mgvs1709 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.2%1.23mg

Zinc

63%6.93mg

1.23 mgvs6.93 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.026%0.94g

Water

0.082%3.03g

0.94 gvs3.03 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dry Roasted Pistachio Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

Dry Roasted Pistachio Nuts with Salt have 16 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 7.2 times more Vitamin B5, 23.8 times more Vitamin B6 and 4.4 times more Vitamin B9 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 A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Roasted Pistachio Nuts with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

Dry Roasted Pistachio Nuts with Salt have 1.5 times more Calcium, 1.5 times more Copper, 2 times more Manganese and 4 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
While Roasted Whole Pumpkin And Squash Seeds with Salt contain 3.1 times more Magnesium, 7.6 times more Sodium and 5.6 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 Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Pistachio Nuts with Salt have 1.9 times more Fat, 1.2 times more Saturated Fat and 2.2 times more Omega 3 than Roasted Whole Pumpkin And Squash Seeds with Salt.
While Roasted Whole Pumpkin And Squash Seeds with Salt contain 2.5 times more Carbohydrate and 2.3 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 Energy, Omega 6 and Protein per 300 kcal.
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 300 kcal.

Compare more foods per 300 kcal:

Dry Roasted Pistachio Nuts with SaltVS Lightly Salted Oil Roasted AlmondsRoasted Whole Pumpkin And Squash Seeds with SaltVS Lightly Salted Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Dry Roasted Pistachio Nuts with SaltVS Roasted Whole Pumpkin And Squash Seeds with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry Roasted Pistachio Nuts with Salt or Roasted Whole Pumpkin And Squash Seeds with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: