Comparing Nutrients in 1 kilogram Zucchini Summer Squash with Skin VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Zucchini Summer Squash with Skin	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.86% 170kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	154% 200g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	19% 14g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	% 25g	g per day for Men 19-50 years
Fiber	26.3% 10g	226% 86g	38g per day for Men 19-50 years
Protein	21.6% 12g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with 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	37.5% 0.45mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	60% 240μg	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	199% 179mg	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	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	46.3% 3.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	54.3% 380mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	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	5.33% 80mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 3.3 times more Vitamin A, 12.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 32.9 times more Vitamin B1, 3.8 times more Vitamin B2, 18.5 times more Vitamin B3, 5.5 times more Vitamin B5, 8.3 times more Vitamin B6, 9.5 times more Vitamin B9 and 293.1 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin vs Sunflower Seeds:

• Raw Zucchini Summer Squash with Skin has 20 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 34 times more Copper, 14.2 times more Iron, 18.1 times more Magnesium, 11 times more Manganese, 17.4 times more Phosphorus, 2.5 times more Potassium, 265 times more Selenium and 15.6 times more Zinc than Raw Zucchini Summer Squash with Skin.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 34.4 times more Energy, 160.8 times more Fat, 53 times more Saturated Fat, 768.3 times more Omega 6, 6.4 times more Carbohydrate, 8.6 times more Fiber and 17.2 times more Protein than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.