Comparing Nutrients in 14 ounces Summer Squash VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Summer Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	12% 8.73g	15% 11g	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	5.2% 3.77g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	116% 44g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	245% 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	28.8% 115μg	235% 941μg	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	75% 67.5mg	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	3.18% 0.48mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	807% 7.26mg	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	17.4% 1.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	364% 8.37mg	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	21.5% 151mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	191% 21mg	11mg per day for Men 19-50 years
Water	10% 376g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have more Vitamin A and 12.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 14.5 times more Vitamin B3, 45.4 times more Vitamin B5, 3.7 times more Vitamin B6, 8.2 times more Vitamin B9 and 217.5 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 14 oz.
• Both Raw All Varieties Summer Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Summer Squash vs Roasted Sunflower Seeds:

• Raw All Varieties Summer Squash have 78.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Calcium, 35.9 times more Copper, 10.9 times more Iron, 7.6 times more Magnesium, 12.1 times more Manganese, 30.4 times more Phosphorus, 3.2 times more Potassium, 396.5 times more Selenium and 18.2 times more Zinc than Raw All Varieties Summer Squash.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 36.4 times more Energy, 276.7 times more Fat, 118.6 times more Saturated Fat, 993.4 times more Omega 6, 7.2 times more Carbohydrate, 10.1 times more Fiber and 16 times more Protein than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Sugars per 14 oz.
• Both Raw All Varieties Summer Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.