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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	201% 5820kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	82.4% 107g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	19.3% 14g	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	2.07% 1.5g	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	NA	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	292% 111g	158% 60g	38g per day for Men 19-50 years
Protein	345% 193g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	110% 1.43mg	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	145% 580μg	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	15.6% 14mg	21% 19mg	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	1740% 261mg	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	70% 700mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1492% 13.4mg	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	475% 38mg	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1975% 45.4mg	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	1650% 11550mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	710% 78mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.4% 52.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Squash Seed Kernels per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 9.4 times more Vitamin B5, 5.6 times more Vitamin B6, 4.1 times more Vitamin B9 and 12 times more Vitamin E than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 2.6 times more Vitamin B1, 1.4 times more Vitamin C and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 1.5 times more Calcium, 1.4 times more Copper and 8.4 times more Selenium than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 2.3 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Squash Seed Kernels contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Omega 6, 2.2 times more Carbohydrate, 2 times more Sugars and 1.9 times more Fiber than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.7 times more Saturated Fat, 1.7 times more Omega 3 and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Squash Seed Kernels offer comparable quantities of Energy and Fat per one kilogram.