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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Squash Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	198% 5740kcal	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	267% 85.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	176% 229g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 23.7g	g per day for Men 19-50 years
Fiber	171% 65g	279% 106g	38g per day for Men 19-50 years
Protein	533% 298g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	143% 570μg	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	20% 18mg	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	37.3% 5.6mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	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	1009% 80.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	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	1677% 11740mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.6 times more Vitamin C and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 1.9 times more Vitamin B2, 12.2 times more Vitamin B5, 7.9 times more Vitamin B6, 4.1 times more Vitamin B9 and 64.9 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 kg.
• Both Roasted 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 Roasted Squash Seed Kernels vs Oil Roasted Sunflower Seeds:

• Roasted Pumpkin And Squash Seed Kernels have 1.9 times more Iron, 4.3 times more Magnesium, 2.2 times more Manganese, 1.6 times more Potassium, 6 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 1.4 times more Copper and 8.3 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted 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:

• Roasted Pumpkin And Squash Seed Kernels have 1.2 times more Saturated Fat, 1.4 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, 1.6 times more Carbohydrate, 2.4 times more Sugars and 1.6 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fat per 1 kg.
• Both Roasted 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.