Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Squash Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	193% 5590kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	176% 229g	130g per day for Men 19-50 years
Sugars	19.3% 14g	43% 31g	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	2.07% 1.5g	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	% 1.3g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 23.7g	g per day for Men 19-50 years
Fiber	158% 60g	279% 106g	38g per day for Men 19-50 years
Protein	540% 302g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	609% 7.9mg	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	145% 580μg	585% 2340μg	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	21% 19mg	12.2% 11mg	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	145% 22mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 460mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	2004% 18mg	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	1103% 88.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	904% 21mg	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	1761% 12330mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Squash Seed Kernels vs Oil Roasted Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 1.2 times more Vitamin B3, 1.7 times more Vitamin C and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 9.3 times more Vitamin B5, 5.5 times more Vitamin B6, 4 times more Vitamin B9 and 16.7 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Dried Pumpkin And Squash Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Squash Seed Kernels vs Oil Roasted Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 2.1 times more Iron, 4.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 1.3 times more Copper and 8.3 times more Selenium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pumpkin And Squash Seed Kernels have 1.2 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Omega 6, 2.1 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fat per 1 kg.
• Both Dried Pumpkin And Squash Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.