Comparing Nutrients in 1 kilogram Spaghetti Winter Squash VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Spaghetti Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 310kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	158% 206g	130g per day for Men 19-50 years
Sugars	38% 27.6g	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	39.5% 15g	303% 115g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	619% 8.05mg	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	30% 120μg	595% 2380μg	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	23.3% 21mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	2038% 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	38.8% 3.1mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	919% 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	17% 120mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	482% 53mg	11mg per day for Men 19-50 years
Water	24.8% 916g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spaghetti Winter Squash vs Toasted Sunflower Seeds:

• Raw Spaghetti Winter Squash has 1.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.8 times more Vitamin B1, 15.8 times more Vitamin B2, 4.4 times more Vitamin B3, 19.6 times more Vitamin B5, 8 times more Vitamin B6 and 19.8 times more Vitamin B9 than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spaghetti Winter Squash vs Toasted Sunflower Seeds:

• Raw Spaghetti Winter Squash has 5.7 times more Sodium and 91.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Calcium, 49.6 times more Copper, 22 times more Iron, 10.8 times more Magnesium, 16.9 times more Manganese, 96.5 times more Phosphorus, 4.5 times more Potassium and 27.9 times more Zinc than Raw Spaghetti Winter Squash.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spaghetti Winter Squash has 1.9 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 20 times more Energy, 99.6 times more Fat, 50.9 times more Saturated Fat, 415.4 times more Omega 6, 3 times more Carbohydrate, 7.7 times more Fiber and 26.9 times more Protein than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.