Comparing Nutrients in 1 pound Roasted Pumpkin And Squash Seed Kernels with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.8% 2604kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	72% 93g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	137% 52g	38g per day for Men 19-50 years
Protein	242% 135g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	281% 3.65mg	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	64.6% 259μg	270% 1080μg	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	9.07% 8.16mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	924% 8.3mg	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	458% 36.6mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	417% 9.6mg	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	761% 5325mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	NA	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sunflower Seeds:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 1.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.6 times more Vitamin B1, 1.9 times more Vitamin B2, 12.4 times more Vitamin B5, 8.1 times more Vitamin B6 and 4.2 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sunflower Seeds:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 4.3 times more Magnesium, 2.1 times more Manganese, 1.6 times more Potassium, 85.3 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Copper than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Toasted Sunflower Seeds contain similar levels of Calcium, Iron and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.7 times more Protein than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.9 times more Omega 6, 1.4 times more Carbohydrate and 1.8 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy and Fat per one pound.