Comparing Nutrients in 1 pound Squash Seed Kernels VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	87.4% 2536kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	123% 39.3g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	553% 94g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	69.8% 91g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	16.4% 12g	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	0.94% 0.68g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	% 11.3g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	103% 39g	38g per day for Men 19-50 years
Protein	245% 137g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	469% 6.1mg	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	65.8% 263μg	257% 1030μg	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	9.58% 8.6mg	7.06% 6.35mg	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	66% 9.9mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 209mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	677% 6.1mg	907% 8.16mg	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	500% 40mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	639% 2685mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	896% 20.6mg	385% 8.85mg	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	799% 5593mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Squash Seed Kernels vs Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 9.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 16.1 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Squash Seed Kernels vs Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 1.7 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 1.3 times more Copper and 5.6 times more Selenium than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Pumpkin And Squash Seed Kernels have 1.9 times more Saturated Fat, 2 times more Omega 3 and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Carbohydrate, 1.9 times more Sugars and 1.4 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 1 lb.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.