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Comparing Nutrients in 100 calories Squash Seed KernelsVS Sunflower Seeds

Weight per 100 calories

Squash Seed Kernels
18g
Sunflower Seeds
17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Squash Seed Kernels or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Squash Seed Kernels
20%
73%
7%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
9.05%8.77g
Fat
9.1%8.8g
8.77 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
4.84%1.55g
Saturated Fat
2.4%0.76g
1.55 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
1.34%0.021g
Omega 3
0.64%0.01g
0.021 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
21.8%3.7g
Omega 6
23.2%3.95g
3.7 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
1.47%1.9g
Carbohydrate
2.63%3.42g
1.9 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.35%0.25g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.25 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.037%0.027g
Fructose
NA
≤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]
0.027 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.023g
Glucose
NA
0.023 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.2g
Sucrose
%0.43g
0.2 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
2.82%1.07g
Fiber
3.88%1.47g
1.07 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
9.66%5.4g
Protein
6.35%3.56g
5.4 gvs3.56 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

0.02%0.18μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
0.18 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
4.07%0.049mg
Vitamin B1
21%0.25mg
Thiamine
0.049 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
2.1%0.027mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.027 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
5.58%0.89mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
0.89 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.7%0.13mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.13 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1.97%0.026mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.026 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
2.6%10.4μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
10.4 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.38%0.34mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0.34 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
2.6%0.39mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0.39 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
1.1%1.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.3 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

0.82%8.23mg
Calcium
1.34%13.4mg
8.23 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
26.7%0.24mg
Copper
34.2%0.31mg
0.24 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
19.7%1.58mg
Iron
11.2%0.9mg
1.58 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
25.2%106mg
Magnesium
13.3%55.7mg
106 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
35.3%0.81mg
Manganese
14.5%0.33mg
0.81 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
31.5%221mg
Phosphorus
16%113mg
221 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
4.26%145mg
Potassium
3.25%110mg
145 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
3.06%1.7μg
Selenium
16.5%9.08μg
1.7 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.083%1.25mg
Sodium
0.1%1.54mg
1.25 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
12.7%1.4mg
Zinc
7.8%0.86mg
1.4 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.025%0.94g
Water
0.022%0.81g
0.94 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Squash Seed Kernels vs Sunflower Seeds:
Comparing minerals per 100 calories for Squash Seed Kernels vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: