Comparing Nutrients in 1 kilogram Baked Acorn Winter Squash VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baked Acorn Winter Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.3% 560kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	163% 52g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	116% 44g	292% 111g	38g per day for Men 19-50 years
Protein	20% 11g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	618% 8.04mg	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	47.5% 190μg	593% 2370μg	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	120% 108mg	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	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	2033% 18.3mg	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	116% 9.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	917% 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	64.3% 450mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	22.4% 829g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Acorn Winter Squash versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Acorn Winter Squash vs Roasted Sunflower Seeds:

• 1 kilogram of Baked Acorn Winter Squash has more Vitamin A, 1.6 times more Vitamin B1 and 7.7 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 18.9 times more Vitamin B2, 8 times more Vitamin B3, 14 times more Vitamin B5, 4.1 times more Vitamin B6 and 12.5 times more Vitamin B9 than Baked Acorn Winter Squash.
• 1 kilogram of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Baked Acorn Winter Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Acorn Winter Squash vs Roasted Sunflower Seeds:

• 1 kilogram of Baked Acorn Winter Squash has 69.1 times more Water than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Calcium, 21.3 times more Copper, 4.1 times more Iron, 3 times more Magnesium, 8.7 times more Manganese, 25.7 times more Phosphorus, 1.9 times more Potassium, 113.3 times more Selenium and 31.1 times more Zinc than Baked Acorn Winter Squash.
• 1 kilogram of Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 10.4 times more Energy, 355.7 times more Fat, 180 times more Saturated Fat, 1.9 times more Omega 3, 1490.1 times more Omega 6, 1.7 times more Carbohydrate, 2.5 times more Fiber and 17.3 times more Protein than Baked Acorn Winter Squash.
• 1 kilogram of Baked Acorn Winter Squash provide inadequate amounts of Energy and Omega 6