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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	213% 6190kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	82.4% 107g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	158% 60g	38g per day for Men 19-50 years
Protein	307% 172g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	57% 570mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	710% 78mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.4% 52.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Toasted 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 Toasted Sunflower Seeds vs Squash Seed Kernels:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Vitamin B2, 9.4 times more Vitamin B5, 5.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Squash Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted 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 Toasted Sunflower Seeds vs Squash Seed Kernels:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Calcium and 1.4 times more Copper than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.3 times more Iron, 4.6 times more Magnesium, 2.1 times more Manganese, 1.6 times more Potassium and 1.5 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Squash Seed Kernels contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Omega 6, 1.9 times more Carbohydrate and 1.9 times more Fiber than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Squash Seed Kernels offer comparable quantities of Energy and Fat per one kilogram.