Comparing Nutrients in 100 calories Sunflower Seeds VS Roasted Squash Seed Kernels

Weight per 100 calories

• Sunflower Seeds: 17g
• Roasted Squash Seed Kernels: 17.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Sunflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	8.8% 8.55g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.31% 0.22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.017% 0.012g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.012g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.2g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3% 1.13g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	4.82% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	1.34% 0.017mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	2.5% 9.93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0.35% 0.31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.65% 0.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.91% 9.06mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	34% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	4.04% 137mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.98% 1.64μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.01% 0.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Roasted Squash Seed Kernels:

• Dried Sunflower Seed Kernels have 20.8 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 13.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 61.7 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Roasted Squash Seed Kernels:

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 1.4 times more Copper and 5.5 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.6 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 1.3 times more Carbohydrate and 1.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 2 times more Saturated Fat, 1.9 times more Omega 3 and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.