Comparing Nutrients in 100 calories Baked Butternut Winter Squash with Salt VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Baked Butternut Winter Squash with Salt: 250g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 14.8 times more energy per unit of mass than Baked Butternut Winter Squash with Salt, which is very high in comparison to other foods. Baked Butternut Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Baked Butternut Winter Squash with Salt or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash with Salt	8%	2%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baked Butternut Winter Squash with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26.2g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	0.72% 0.53g	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% 0g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	21% 8g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4% 2.25g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	155% 1395μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	10.3% 0.13mg	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	12% 47.5μg	9.9% 39.5μg	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	42% 37.8mg	0.21% 0.19mg	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	21.5% 3.23mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	34% 0.3mg	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	18.8% 1.5mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	15.3% 0.35mg	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	9.64% 67.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	2.95% 0.33mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	5.93% 220g	0.007% 0.26g	3700g per day for Men 19-50 years

Baked Butternut Winter Squash With Salt VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Butternut Winter Squash with Salt or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Baked Butternut Winter Squash with Salt vs Oil Roasted Sunflower Seeds:

• 100 calories of Baked Butternut Winter Squash with Salt have more Vitamin A, 3.3 times more Vitamin B1, 3.5 times more Vitamin B3, 2.3 times more Vitamin B6, 1.2 times more Vitamin B9, 203.2 times more Vitamin C and 4.8 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B5 and 1.9 times more Vitamin E than Baked Butternut Winter Squash with Salt.
• Both Baked Butternut Winter Squash with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Baked Butternut Winter Squash with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked Butternut Winter Squash with Salt vs Oil Roasted Sunflower Seeds:

• 100 calories of Baked Butternut Winter Squash with Salt have 7 times more Calcium, 2.1 times more Iron, 3.4 times more Magnesium, 1.2 times more Manganese, 8.7 times more Potassium, 1184 times more Sodium and 843.8 times more Water than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2.9 times more Phosphorus, 10.6 times more Selenium and 2.7 times more Zinc than Baked Butternut Winter Squash with Salt.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Butternut Winter Squash with Salt have 4.4 times more Omega 3, 6.8 times more Carbohydrate, 9.4 times more Sugars and 4.5 times more Fiber than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 38.5 times more Fat, 25.1 times more Saturated Fat, 165.1 times more Omega 6 and 1.5 times more Protein than Baked Butternut Winter Squash with Salt.
• Both Baked Butternut Winter Squash with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 6
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3