Comparing Nutrients in 100 calories Butternut Winter Squash VS Roasted Sunflower Seeds

Weight per 100 calories

• Butternut Winter Squash: 222g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 12.9 times more energy per unit of mass than Raw Butternut Winter Squash, which is very high in comparison to other foods. Butternut Winter Squash having low energy density.

Which food has more nutrients per 100 calories - Butternut Winter Squash or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Butternut Winter Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	0.65% 0.47g	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	3.03% 2.2g	NA	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.49g	NA	g per day for Men 19-50 years
Fiber	11.7% 4.44g	5% 1.9g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	131% 1182μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	10.6% 0.14mg	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	15% 60μg	10% 40.7μg	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	52% 46.7mg	0.27% 0.24mg	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	21.3% 3.2mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.04% 2.44μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	35% 0.31mg	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	19.4% 1.56mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	18% 75.6mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	15.8% 0.36mg	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	10.5% 73.3mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.9mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	5.2% 192g	0.006% 0.21g	3700g per day for Men 19-50 years

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

• Raw Butternut Winter Squash has more Vitamin A, 12.2 times more Vitamin B1, 2.2 times more Vitamin B3, 2.5 times more Vitamin B6, 1.5 times more Vitamin B9, 194 times more Vitamin C and 5.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B5 and 1.4 times more Vitamin E than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Butternut Winter Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Butternut Winter Squash vs Roasted Sunflower Seeds:

• Raw Butternut Winter Squash has 8.9 times more Calcium, 2.4 times more Iron, 3.4 times more Magnesium, 1.2 times more Manganese, 5.4 times more Potassium and 931.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2.7 times more Phosphorus, 12.3 times more Selenium and 2.7 times more Zinc than Raw Butternut Winter Squash.

Comparison of macro-nutrients per 100 calories:

• Raw Butternut Winter Squash has 4.9 times more Omega 3, 6.3 times more Carbohydrate, 10.4 times more Sugars and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 38.5 times more Fat, 19.2 times more Saturated Fat, 158.4 times more Omega 6 and 1.5 times more Protein than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Raw Butternut Winter Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.