Lets compare vitamin content per 14 ounces of Squash Seed Kernels vs Oil Roasted Sunflower Seeds:
Dried Pumpkin And Squash Seed Kernels have 1.2 times more Vitamin B3, 1.7 times more Vitamin C and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 9.3 times more Vitamin B5, 5.5 times more Vitamin B6, 4 times more Vitamin B9 and 16.7 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
Both Dried Pumpkin And Squash Seed Kernels as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:
Dried Pumpkin And Squash Seed Kernels have 2.1 times more Iron, 4.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 1.3 times more Copper and 8.3 times more Selenium than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Dried Pumpkin And Squash Seed Kernels have 1.2 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Omega 6, 2.1 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fat per 14 oz.
Both Dried Pumpkin And Squash Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.