Comparing Nutrients in 1 pound Sunflower Seeds VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Sunflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	91% 2649kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 5.17g	g per day for Men 19-50 years
Fiber	103% 39g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	168% 94g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	35% 0.45mg	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	257% 1030μg	64.6% 259μg	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	7.06% 6.35mg	9.07% 8.16mg	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	1064% 160mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	35.4% 354mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	643% 5.8mg	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	298% 24mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	885% 20.4mg	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	428% 2994mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.25% 9.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 21.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 13.5 times more Vitamin B6, 4 times more Vitamin B9 and 62.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 1.4 times more Copper and 5.6 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.5 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.4 times more Carbohydrate, 2 times more Sugars and 1.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat, 1.9 times more Omega 3 and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.