Comparing Nutrients in 14 ounces Summer Squash VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Summer Squash	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	12% 8.73g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 9.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	111% 42g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	10% 376g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Oil Roasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of Summer Squash have 15.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 6.7 times more Vitamin B1, 2 times more Vitamin B2, 8.5 times more Vitamin B3, 44.8 times more Vitamin B5, 3.6 times more Vitamin B6, 8.1 times more Vitamin B9 and 302.8 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Summer Squash and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Summer Squash have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw All Varieties Summer Squash as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Summer Squash have 61.5 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 35.4 times more Copper, 12.2 times more Iron, 7.5 times more Magnesium, 11.9 times more Manganese, 30 times more Phosphorus, 1.8 times more Potassium, 391 times more Selenium and 18 times more Zinc than Raw All Varieties Summer Squash.
• 14 ounces of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 37 times more Energy, 285 times more Fat, 160.6 times more Saturated Fat, 1.4 times more Omega 3, 1036.6 times more Omega 6, 6.8 times more Carbohydrate, 1.4 times more Sugars, 9.6 times more Fiber and 16.6 times more Protein than Raw All Varieties Summer Squash.
• 14 ounces of Summer Squash provide inadequate amounts of Energy and Omega 6