Comparing Nutrients in 1 pound Whole Roasted Squash Seeds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Whole Roasted Squash Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	69.8% 2023kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 11.3g	g per day for Men 19-50 years
Fiber	220% 83.5g	103% 39g	38g per day for Men 19-50 years
Protein	150% 84g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	10.2% 41μg	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	1.5% 1.36mg	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	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 249mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	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	188% 15mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	59.6% 417mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Roasted Squash Seeds vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 43.5 times more Vitamin B1, 6.8 times more Vitamin B2, 29.1 times more Vitamin B3, 20.2 times more Vitamin B5, 36.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 4.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds 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 Whole Roasted Squash Seeds vs Sunflower Seeds:

• Roasted Whole Pumpkin And Squash Seeds have 1.4 times more Potassium, 2 times more Sodium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 3.9 times more Manganese and 7.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Whole Pumpkin And Squash Seeds have 1.3 times more Omega 3, 2.7 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.7 times more Fat and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Protein per 1 lb.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.