CALORIC DENSITY
Pecans
Pumpkin seed, pumpkin & squash seed kernels, dried
6.91
5.41
12142
12014
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 3g
Protein = 9g
Carbohydrates = 4g
Carbohydrates = 7g
Fat = 21g
Fat = 17g
Fiber = 3g
Fiber = 1g
Monounsaturated = 12g
Monounsaturated = 5g
Polyunsaturated = 6g
Polyunsaturated = 8g
Saturated Fat = 2g
Saturated Fat = 3g
Protein 3g 9g Carbohydrate 4g 7g Fiber 3g 1g Fat 21g 17g Monounsat. Fat 12g 17g Polyunsat. Fat 6g 8g Saturated Fat 2g 3g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 3%
Choline = 5%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 0%
Vitamin C = 1%
Vitamin E = 3%
Vitamin E = 0%
Vitamin K = 1%
Vitamin K = 24%
Choline 3% 5% Vitamin A 0% 1% Vitamin C 0% 1% Vitamin E 3% 0% Vitamin K 1% 24%
Pumpkin seed have significantly more Vitamins K than pecans. Pumpkin seed are a good source of Vitamin K, Zinc. Pumpkin seed are a great source of Magnesium, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 19%
Vitamin B1 = 8%
Vitamin B2 = 3%
Vitamin B2 = 11%
Vitamin B3 = 3%
Vitamin B3 = 5%
Vitamin B5 = 5%
Vitamin B5 = 3%
Vitamin B6 = 6%
Vitamin B6 = 8%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 19% 8% Vitamin B2 3% 11% Vitamin B3 3% 5% Vitamin B5 5% 3% Vitamin B6 6% 8% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 3%
Potassium = 9%
Calcium = 4%
Calcium = 3%
Magnesium = 10%
Magnesium = 57%
Phosphorus = 14%
Phosphorus = 75%
Iron = 12%
Iron = 92%
Manganese = 57%
Manganese = 49%
Selenium = 2%
Selenium = 5%
Copper = 35%
Copper = 51%
Zinc = 14%
Zinc = 29%
Sodium 0% 0% Potasium 3% 9% Calcium 4% 3% Magnesium 10% 57% Phosphorus 14% 75% Iron 12% 92% Manganese 57% 49% Selenium 2% 5% Copper 35% 51% Zinc 14% 29%
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