Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Toasted Sunflower Seeds	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	213% 6190kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	37% 48g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	31.6% 12g	38g per day for Men 19-50 years
Protein	307% 172g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	67.7% 0.88mg	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	30% 120μg	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	71% 64mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	57% 570mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	94% 0.85mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	70.4% 1.62mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	25.3% 937g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Frozen Crookneck And Straightneck Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Frozen Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Frozen Crookneck And Straightneck Summer Squash:

• 1 kilogram of Toasted Sunflower Seeds has 8.1 times more Vitamin B1, 5.9 times more Vitamin B2, 10.5 times more Vitamin B3, 80.2 times more Vitamin B5, 9.1 times more Vitamin B6 and 19.8 times more Vitamin B9 than Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 4.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Frozen Crookneck And Straightneck Summer Squash:

• 1 kilogram of Toasted Sunflower Seeds has 3.2 times more Calcium, 21.6 times more Copper, 14.2 times more Iron, 5.6 times more Magnesium, 13 times more Manganese, 33.1 times more Phosphorus, 2.3 times more Potassium and 14.3 times more Zinc than Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 93.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 31 times more Energy, 405.7 times more Fat, 205.3 times more Saturated Fat, 2.1 times more Omega 3, 1699.5 times more Omega 6, 4.3 times more Carbohydrate, 9.6 times more Fiber and 20.7 times more Protein than Frozen Crookneck And Straightneck Summer Squash.
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein