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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	91% 2640kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	% 5.17g	g per day for Men 19-50 years
Fiber	132% 50.3g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	31.8% 318mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.25% 9.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 12.4 times more Vitamin B5, 8 times more Vitamin B6, 4.2 times more Vitamin B9 and 46.6 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 1.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Roasted Squash Seed Kernels:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 1.4 times more Copper and 8.4 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 2.1 times more Iron, 4.3 times more Magnesium, 2.1 times more Manganese, 6 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Omega 6, 1.6 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.6 times more Saturated Fat, 1.6 times more Omega 3 and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Energy and Fat per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.