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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Squash Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	198% 5740kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	163% 52g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	185% 241g	130g per day for Men 19-50 years
Sugars	17.8% 13g	37.7% 27.3g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	171% 65g	292% 111g	38g per day for Men 19-50 years
Protein	533% 298g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	618% 8.04mg	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	143% 570μg	593% 2370μg	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	20% 18mg	15.6% 14mg	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	37.3% 5.6mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	2033% 18.3mg	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	1009% 80.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	917% 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	1677% 11740mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	0.32% 12g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin C and 1.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 12.4 times more Vitamin B5, 8 times more Vitamin B6, 4.2 times more Vitamin B9 and 46.6 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Roasted Pumpkin And Squash Seed Kernels have 2.1 times more Iron, 4.3 times more Magnesium, 2.1 times more Manganese, 6 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 1.4 times more Copper and 8.4 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels have 1.6 times more Saturated Fat, 1.6 times more Omega 3 and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Omega 6, 1.6 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.