Comparing Nutrients in 14 ounces Roasted Squash Seed Kernels VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	78.6% 2278kcal	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	106% 34g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	61% 79.4g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	% 9.92g	g per day for Men 19-50 years
Fiber	68% 25.8g	90% 34g	38g per day for Men 19-50 years
Protein	211% 118g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	56.6% 226μg	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	7.94% 7.14mg	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	15% 2.22mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.6% 206mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	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	400% 32mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	520% 2183mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	775% 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	666% 4660mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	92% 3128mg	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	4.76% 71.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.22% 8.06g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 13.5 times more Vitamin B6, 4 times more Vitamin B9 and 62.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted 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 Roasted Squash Seed Kernels vs Sunflower Seeds:

• Roasted Pumpkin And Squash Seed Kernels have 1.5 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 1.4 times more Copper and 5.6 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 1.9 times more Saturated Fat, 1.9 times more Omega 3 and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Carbohydrate, 2 times more Sugars and 1.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 14 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.