Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	93% 2685kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	15% 19.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	16.2% 11.7g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	162% 91g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	22.7% 0.29mg	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	22.7% 91μg	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	27.7% 25mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	39.5% 395mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	52% 0.47mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	42% 0.97mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.5% 425g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Boiled Summer Squash with Salt:

• Oil Roasted Sunflower Seed Kernels have 7.3 times more Vitamin B1, 6.8 times more Vitamin B2, 8.1 times more Vitamin B3, 50.7 times more Vitamin B5, 12.2 times more Vitamin B6, 11.7 times more Vitamin B9 and 259.5 times more Vitamin E than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain more Vitamin A and 5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Vitamin K per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Boiled Summer Squash with Salt:

• Oil Roasted Sunflower Seed Kernels have 3.2 times more Calcium, 17.5 times more Copper, 11.9 times more Iron, 5.3 times more Magnesium, 9.8 times more Manganese, 29.2 times more Phosphorus, 2.5 times more Potassium, 391 times more Selenium and 13.4 times more Zinc than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 79 times more Sodium and 60.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 29.6 times more Energy, 165.5 times more Fat, 110.4 times more Saturated Fat, 698.1 times more Omega 6, 5.3 times more Carbohydrate, 1.2 times more Sugars, 7.6 times more Fiber and 22 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Omega 3 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.