Comparing Nutrients in 14 ounces Boiled Summer Squash with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Summer Squash with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	63% 81.7g	130g per day for Men 19-50 years
Sugars	14% 10.3g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	120% 45.6g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	246% 3.2mg	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	20% 79.4μg	236% 945μg	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	24.3% 22mg	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	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	809% 7.28mg	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% 1.43mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	365% 8.4mg	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	22% 155mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	191% 21mg	11mg per day for Men 19-50 years
Water	10% 372g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash with Salt VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Summer Squash with Salt versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Summer Squash with Salt vs Toasted Sunflower Seeds:

• 14 ounces of Boiled Summer Squash with Salt have 3.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Vitamin B1, 7 times more Vitamin B2, 8.2 times more Vitamin B3, 51.5 times more Vitamin B5, 12.4 times more Vitamin B6 and 11.9 times more Vitamin B9 than Boiled and Drained All Varieties Summer Squash with Salt.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Summer Squash with Salt vs Toasted Sunflower Seeds:

• 14 ounces of Boiled Summer Squash with Salt have 79 times more Sodium and 93.7 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 17.8 times more Copper, 18.9 times more Iron, 5.4 times more Magnesium, 9.9 times more Manganese, 29.7 times more Phosphorus, 2.6 times more Potassium and 13.6 times more Zinc than Boiled and Drained All Varieties Summer Squash with Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 31 times more Energy, 183.2 times more Fat, 93 times more Saturated Fat, 763.1 times more Omega 6, 4.8 times more Carbohydrate, 8.2 times more Fiber and 18.9 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Summer Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein