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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	93% 2685kcal	87.4% 2536kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	553% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	8.76% 6.35g	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% 0g	0.94% 0.68g	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	% 3.36g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 5.13g	g per day for Men 19-50 years
Fiber	127% 48g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	162% 91g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	50% 0.65mg	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	265% 1061μg	65.8% 263μg	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	5.54% 5mg	9.58% 8.6mg	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	1099% 165mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	39.5% 395mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	677% 6.1mg	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	243% 19.4mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	639% 2685mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	896% 20.6mg	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	738% 5166mg	799% 5593mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Squash Seed Kernels per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.8 times more Vitamin B2, 9.3 times more Vitamin B5, 5.5 times more Vitamin B6, 4 times more Vitamin B9 and 16.7 times more Vitamin E than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 1.7 times more Vitamin C and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Squash Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Calcium, 1.3 times more Copper and 8.3 times more Selenium than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 2.1 times more Iron, 4.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Squash Seed Kernels contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Omega 6, 2.1 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Fiber than Squash Seed Kernels.
• While 1 lb of Dried Pumpkin And Squash Seed Kernels contains 1.5 times more Omega 3 and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Squash Seed Kernels offer comparable quantities of Energy, Fat and Saturated Fat per one pound.