Comparing Nutrients in 1 kilogram Frozen Summer Squash, Zucchini, Includes Skin VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.86% 170kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.8g	154% 200g	130g per day for Men 19-50 years
Sugars	23.6% 17g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	34.2% 13g	226% 86g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	1035% 13.5mg	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	25% 100μg	568% 2270μg	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	59% 53mg	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	2000% 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	63.8% 5.1mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	848% 19.5mg	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	40% 280mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	455% 50mg	11mg per day for Men 19-50 years
Water	25.6% 947g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Summer Squash, Zucchini, Includes Skin vs Sunflower Seeds:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 3.3 times more Vitamin A, 3.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 30.8 times more Vitamin B1, 8.5 times more Vitamin B2, 19.2 times more Vitamin B3, 3.8 times more Vitamin B5, 26.9 times more Vitamin B6, 22.7 times more Vitamin B9 and 293.1 times more Vitamin E than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Summer Squash, Zucchini, Includes Skin vs Sunflower Seeds:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 20 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 36 times more Copper, 10.3 times more Iron, 25 times more Magnesium, 8 times more Manganese, 23.6 times more Phosphorus, 3 times more Potassium, 265 times more Selenium and 23.8 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 34.4 times more Energy, 395.8 times more Fat, 165 times more Saturated Fat, 1.7 times more Omega 3, 1097.6 times more Omega 6, 5.6 times more Carbohydrate, 1.5 times more Sugars, 6.6 times more Fiber and 17.9 times more Protein than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.