Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Summer Squash	24%	8%	68%

Macro Nutrients

	Sunflower Seed Butter	Summer Squash	Recommended Dietary Allowance
Energy	213% 6170kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	145% 105g	30.3% 22g	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% 0g	13% 9.5g	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	% 0g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 105g	% 0.3g	g per day for Men 19-50 years
Fiber	150% 57g	29% 11g	38g per day for Men 19-50 years
Protein	309% 173g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Summer Squash	Recommended Dietary Allowance
Vitamin A	NA	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	168% 2.18mg	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	593% 2370μg	72.5% 290μg	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	30% 27mg	189% 170mg	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	1526% 229mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Summer Squash	Recommended Dietary Allowance
Calcium	64% 640mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	56.7% 0.51mg	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	515% 41.2mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	76% 1.75mg	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	951% 6660mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Summer Squash:

• 1 kilogram of Sunflower Seed Butter has 13.9 times more Vitamin B3, 7.5 times more Vitamin B5, 2.5 times more Vitamin B6, 8.2 times more Vitamin B9 and 190.8 times more Vitamin E than Summer Squash.
• While 1 kg of Raw All Varieties Summer Squash contains 6.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Summer Squash provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Summer Squash have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Summer Squash:

• 1 kilogram of Sunflower Seed Butter has 4.3 times more Calcium, 31.3 times more Copper, 11.8 times more Iron, 18.3 times more Magnesium, 11.8 times more Manganese, 17.5 times more Phosphorus, 2.2 times more Potassium, 522 times more Selenium and 16.9 times more Zinc than Summer Squash.
• While 1 kg of Raw All Varieties Summer Squash contains 152.6 times more Water than Sunflower Seed Butter no Salt.
• 1 kilogram of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 38.6 times more Energy, 306.7 times more Fat, 106.3 times more Saturated Fat, 295 times more Omega 6, 7 times more Carbohydrate, 4.8 times more Sugars, 5.2 times more Fiber and 14.3 times more Protein than Summer Squash.
• Both Sunflower Seed Butter and Summer Squash offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Summer Squash provide inadequate amounts of Energy and Omega 6