Comparing Nutrients in 14 ounces Mashed Hubbard Winter Squash VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mashed Hubbard Winter Squash	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.1% 119kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	61% 79.4g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	90% 34g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	88% 794μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	9.92% 39.7μg	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	28.7% 25.8mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	14% 1.1mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	7.94% 55.6mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	25% 849mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.77% 362g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mashed Hubbard Winter Squash vs Sunflower Seeds:

• Boiled and Mashed Hubbard Winter Squash has 66.7 times more Vitamin A and 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 35.2 times more Vitamin B1, 12.7 times more Vitamin B2, 25 times more Vitamin B3, 3.8 times more Vitamin B5, 13.1 times more Vitamin B6, 22.7 times more Vitamin B9 and 293.1 times more Vitamin E than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Mashed Hubbard Winter Squash vs Sunflower Seeds:

• Boiled and Mashed Hubbard Winter Squash has 19.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 38.3 times more Copper, 18.8 times more Iron, 25 times more Magnesium, 15.5 times more Manganese, 47.1 times more Phosphorus, 3 times more Potassium, 176.7 times more Selenium and 50 times more Zinc than Boiled and Mashed Hubbard Winter Squash.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Mashed Hubbard Winter Squash has 1.6 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Energy, 139.1 times more Fat, 58.6 times more Saturated Fat, 397.4 times more Omega 6, 3.1 times more Carbohydrate, 3 times more Fiber and 14 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Boiled and Mashed Hubbard Winter Squash as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.