Comparing Nutrients in 1 kilogram Summer Squash VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Summer Squash	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.5% 160kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	176% 229g	130g per day for Men 19-50 years
Sugars	30.3% 22g	43% 31g	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	13% 9.5g	0% 0g	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	% 7.5g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 23.7g	g per day for Men 19-50 years
Fiber	29% 11g	279% 106g	38g per day for Men 19-50 years
Protein	21.6% 12g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	609% 7.9mg	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	72.5% 290μg	585% 2340μg	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	189% 170mg	12.2% 11mg	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	8% 1.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	2004% 18mg	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	43.8% 3.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	904% 21mg	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	54.3% 380mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	25.6% 946g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Summer Squash vs Oil Roasted Sunflower Seeds:

• Raw All Varieties Summer Squash have more Vitamin A and 15.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Vitamin B1, 2 times more Vitamin B2, 8.5 times more Vitamin B3, 44.8 times more Vitamin B5, 3.6 times more Vitamin B6, 8.1 times more Vitamin B9 and 302.8 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 kg.
• Both Raw All Varieties Summer Squash as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Summer Squash vs Oil Roasted Sunflower Seeds:

• Raw All Varieties Summer Squash have 61.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 35.4 times more Copper, 12.2 times more Iron, 7.5 times more Magnesium, 11.9 times more Manganese, 30 times more Phosphorus, 1.8 times more Potassium, 391 times more Selenium and 18 times more Zinc than Raw All Varieties Summer Squash.

Comparison of macro-nutrients per 1 kilogram:

• Raw All Varieties Summer Squash have more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 37 times more Energy, 285 times more Fat, 160.6 times more Saturated Fat, 1.4 times more Omega 3, 1036.6 times more Omega 6, 6.8 times more Carbohydrate, 1.4 times more Sugars, 9.6 times more Fiber and 16.6 times more Protein than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.