Dry Roasted Sunflower Seed Kernels no Salt have 17.1 times more energy per unit of mass than Boiled and Mashed Acorn Winter Squash, which is very high in comparison to other foods. Mashed Acorn Winter Squash having low energy density.
Discover which food has more nutrients per 100 calories - Mashed Acorn Winter Squash or Roasted Sunflower Seeds?
Mashed Acorn Winter Squash VS Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Mashed Acorn Winter Squash or Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Mashed Acorn Winter Squash vs Roasted Sunflower Seeds:
100 calories of Mashed Acorn Winter Squash have more Vitamin A, 16.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 79.5 times more Vitamin C than Roasted Sunflower Seeds.
While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
100 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
Both Boiled and Mashed Acorn Winter Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Mashed Acorn Winter Squash vs Roasted Sunflower Seeds:
100 calories of Mashed Acorn Winter Squash have 6.4 times more Calcium, 2.5 times more Iron, 3.5 times more Magnesium, 5.3 times more Potassium and 1279.5 times more Water than Roasted Sunflower Seeds.
While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 2.5 times more Phosphorus, 11.6 times more Selenium and 2.8 times more Zinc than Boiled and Mashed Acorn Winter Squash.
Both Mashed Acorn Winter Squash and Roasted Sunflower Seeds contain similar levels of Manganese per 100 calories.
100 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Mashed Acorn Winter Squash have 5.5 times more Omega 3, 6.3 times more Carbohydrate and 4 times more Fiber than Roasted Sunflower Seeds.
While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 36.4 times more Fat, 17.9 times more Saturated Fat, 147.3 times more Omega 6 and 1.7 times more Protein than Boiled and Mashed Acorn Winter Squash.
Both Mashed Acorn Winter Squash and Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of Mashed Acorn Winter Squash provide inadequate amounts of Omega 6
100 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3