Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	204% 5920kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	113% 147g	130g per day for Men 19-50 years
Sugars	43% 31g	17.8% 13g	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	0.97% 0.7g	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	% 7.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 11.4g	g per day for Men 19-50 years
Fiber	279% 106g	171% 65g	38g per day for Men 19-50 years
Protein	358% 201g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	77% 1mg	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	585% 2340μg	143% 570μg	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	12.2% 11mg	20% 18mg	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	2422% 363mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	87% 870mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	1417% 12.8mg	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	535% 42.8mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	1952% 45mg	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	1627% 11390mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.55% 20.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 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 with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.6 times more Vitamin C and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Calcium, 1.4 times more Copper and 8.3 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.9 times more Iron, 4.3 times more Magnesium, 2.2 times more Manganese, 1.6 times more Potassium, 85.3 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 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 with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.4 times more Omega 3 and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Energy, Fat and Saturated Fat per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.