Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Winter Squash, Hubbard, Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	93% 2685kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	37.7% 49g	130g per day for Men 19-50 years
Sugars	19.5% 14g	30.7% 22.2g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	162% 91g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	169% 1520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	60% 0.78mg	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	18% 72.6μg	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	48% 43mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	39.5% 395mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	22.7% 0.2mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	33.5% 0.77mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	47.8% 1624mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Winter Squash, Hubbard, Baked with Salt:

• Oil Roasted Sunflower Seed Kernels have 4.3 times more Vitamin B1, 6 times more Vitamin B2, 7.4 times more Vitamin B3, 15.5 times more Vitamin B5, 4.6 times more Vitamin B6, 14.6 times more Vitamin B9, 181.7 times more Vitamin E and 1.9 times more Vitamin K than Winter Squash, Hubbard, Baked with Salt.
• While Winter Squash, Hubbard, Baked with Salt contains more Vitamin A and 8.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Winter Squash, Hubbard, Baked 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 Winter Squash, Hubbard, Baked with Salt:

• Oil Roasted Sunflower Seed Kernels have 5.1 times more Calcium, 40.1 times more Copper, 9.1 times more Iron, 5.8 times more Magnesium, 12.2 times more Manganese, 49.5 times more Phosphorus, 1.3 times more Potassium, 130.3 times more Selenium and 34.7 times more Zinc than Winter Squash, Hubbard, Baked with Salt.
• While Winter Squash, Hubbard, Baked with Salt contains 81.3 times more Sodium and 55.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 11.8 times more Energy, 82.7 times more Fat, 55.2 times more Saturated Fat, 352.7 times more Omega 6, 2.1 times more Carbohydrate, 2.2 times more Fiber and 8.1 times more Protein than Winter Squash, Hubbard, Baked with Salt.
• While Winter Squash, Hubbard, Baked with Salt contains 2 times more Omega 3 and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.