Comparing Nutrients in 14 ounces Squash Seed Kernels VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	76.5% 2219kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	61% 79.4g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	14.3% 10.4g	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	0.82% 0.6g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	% 9.92g	g per day for Men 19-50 years
Fiber	62.7% 24g	90% 34g	38g per day for Men 19-50 years
Protein	214% 120g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	411% 5.34mg	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	57.5% 230μg	225% 901μg	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	8.38% 7.54mg	6.17% 5.56mg	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	57.7% 8.65mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.3% 183mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	794% 7.14mg	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	438% 35mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	336% 7.74mg	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	699% 4894mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Squash Seed Kernels vs Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 9.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 16.1 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Squash Seed Kernels vs Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 1.7 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 1.3 times more Copper and 5.6 times more Selenium than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 1.9 times more Saturated Fat, 2 times more Omega 3 and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Carbohydrate, 1.9 times more Sugars and 1.4 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.