Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	93% 2685kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	234% 39.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	188% 244g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	220% 83.5g	38g per day for Men 19-50 years
Protein	162% 91g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	13% 0.17mg	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	10.2% 41μg	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	1.5% 1.36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	39.5% 395mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	348% 3.13mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	98% 2.25mg	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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	768% 11526mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Roasted Whole Pumpkin And Squash Seeds with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 9.4 times more Vitamin B1, 5.4 times more Vitamin B2, 14.4 times more Vitamin B3, 123.9 times more Vitamin B5, 21.4 times more Vitamin B6 and 26 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 4.2 times more Manganese and 12.4 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt contains 2.1 times more Magnesium, 1.9 times more Potassium, 847 times more Sodium and 2 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat and 3.9 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt contains 2.3 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Roasted Whole Pumpkin And Squash Seeds with Salt offer comparable quantities of Omega 3 and Protein per one pound.