Comparing Nutrients in 100 calories Oil Roasted Pecans with SaltVS Roasted Whole Pumpkin And Squash Seeds with Salt

Weight per 100 calories

Oil Roasted Pecans with Salt

14g

Roasted Whole Pumpkin And Squash Seeds with Salt

22.4g

Oil Roasted Pecans with Salt have 1.6 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 100 calories - Oil Roasted Pecans with Salt or Roasted Whole Pumpkin And Squash Seeds with Salt?

Macros Ratio

Protein Fat Carbs

Oil Roasted Pecans with Salt

88%

Roasted Whole Pumpkin And Squash Seeds with Salt

16%

38%

46%

100 kcal ▼

Macro Nutrients

Oil Roasted Pecans with Saltvs Roasted Whole Pumpkin And Squash Seeds with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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11%10.5g

Fat

4.5%4.35g

10.5 gvs4.35 g

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

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3.16%1g

Saturated Fat

2.57%0.82g

1 gvs0.82 g

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

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9%0.14g

Omega 3

1.08%0.017g

0.14 gvs0.017 g

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

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18.6%3.15g

Omega 6

11.6%1.96g

3.15 gvs1.96 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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1.4%1.8g

Carbohydrate

9.27%12g

1.8 gvs12 g

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

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0.77%0.56g

Sugars

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

0.56 gvsNA g

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

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0.008%0.006g

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]

0.006 gvsNA g

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

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%0.006g

Glucose

0.006 gvsNA g

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

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%0.55g

Sucrose

0.55 gvsNA g

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

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3.5%1.33g

Fiber

11%4.13g

1.33 gvs4.13 g

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

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2.3%1.3g

Protein

7.43%4.16g

1.3 gvs4.16 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

Oil Roasted Pecans with Saltvs Roasted Whole Pumpkin And Squash Seeds with Salt

0.078%0.7μg

Vitamin A

0.075%0.67μg

RAE, retinol activity equivalents

0.7 μgvs0.67 μg

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

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5.5%0.066mg

Vitamin B1

0.64%0.008mg

Thiamine

0.066 mgvs0.008 mg

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

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1.2%0.015mg

Vitamin B2

0.9%0.012mg

Riboflavin

0.015 mgvs0.012 mg

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

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1.05%0.17mg

Vitamin B3

0.4%0.064mg

Niacin, nicotinic acid, niacinamide

0.17 mgvs0.064 mg

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

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2.06%0.1mg

Vitamin B5

0.25%0.013mg

Pantothenic acid

0.1 mgvs0.013 mg

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

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2%0.026mg

Vitamin B6

0.64%0.008mg

Pyridoxine

0.026 mgvs0.008 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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0.52%2.1μg

Vitamin B9

0.5%2μg

Folates and Folic Acid

2.1 μgvs2 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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0.11%0.098mg

Vitamin C

0.075%0.067mg

Ascorbic acid

0.098 mgvs0.067 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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2.36%0.35mg

Vitamin E

Tocopherols and Tocotrienols

0.35 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Oil Roasted Pecans with Saltvs Roasted Whole Pumpkin And Squash Seeds with Salt

0.94%9.37mg

Calcium

1.23%12.3mg

9.37 mgvs12.3 mg

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

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18.6%0.17mg

Copper

17%0.15mg

0.17 mgvs0.15 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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4.3%0.35mg

Iron

9.28%0.74mg

0.35 mgvs0.74 mg

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

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4.03%17mg

Magnesium

14%58.7mg

17 mgvs58.7 mg

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

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22.5%0.52mg

Manganese

4.84%0.11mg

0.52 mgvs0.11 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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5.25%36.8mg

Phosphorus

2.95%20.6mg

36.8 mgvs20.6 mg

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

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1.6%55mg

Potassium

6.06%206mg

55 mgvs206 mg

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

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1.53%0.84μg

Selenium

0.84 μgvsNA μg

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

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3.66%55mg

Sodium

38%570mg

55 mgvs570 mg

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

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5.7%0.63mg

Zinc

21%2.3mg

0.63 mgvs2.3 mg

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

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0.004%0.16g

Water

0.027%1g

0.16 gvs1 g

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

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Lets compare vitamin content per 100 calories of Oil Roasted Pecans with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

Oil Roasted Pecans with Salt have 8.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 8.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
Both Oil Roasted Pecans with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Pecans with Salt vs Roasted Whole Pumpkin And Squash Seeds with Salt:

Oil Roasted Pecans with Salt have 4.7 times more Manganese and 1.8 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
While Roasted Whole Pumpkin And Squash Seeds with Salt contain 1.3 times more Calcium, 2.1 times more Iron, 3.5 times more Magnesium, 3.8 times more Potassium, 10.4 times more Sodium and 3.7 times more Zinc than Oil Roasted Pecans with Salt.
Both Oil Roasted Pecans with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Oil Roasted Pecans with Salt have 2.4 times more Fat, 1.2 times more Saturated Fat, 8.4 times more Omega 3 and 1.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
While Roasted Whole Pumpkin And Squash Seeds with Salt contain 6.6 times more Carbohydrate, 3.1 times more Fiber and 3.2 times more Protein than Oil Roasted Pecans with Salt.
Both Oil Roasted Pecans with Salt and Roasted Whole Pumpkin And Squash Seeds with Salt have similar amounts of Energy per 100 kcal.
Both Oil Roasted Pecans with Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Oil Roasted Pecans with SaltVS Roasted Whole Pumpkin And Squash Seeds with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Oil Roasted Pecans with Salt or Roasted Whole Pumpkin And Squash Seeds with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: