Comparing Nutrients in 1 pound Zucchini Summer Squash with Skin VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Zucchini Summer Squash with Skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.66% 77kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	100% 32g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	80% 104g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	19.5% 14g	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	8.63% 6.26g	0% 0g	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	% 4.85g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 10.8g	g per day for Men 19-50 years
Fiber	12% 4.54g	127% 48g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	276% 3.6mg	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	27.2% 109μg	265% 1061μg	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	90% 81mg	5.54% 5mg	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	3.63% 0.54mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	909% 8.2mg	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	21% 1.68mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	410% 9.43mg	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	24.6% 172mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has more Vitamin A, 16.3 times more Vitamin C and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.1 times more Vitamin B1, 3 times more Vitamin B2, 9.2 times more Vitamin B3, 34 times more Vitamin B5, 4.9 times more Vitamin B6, 9.8 times more Vitamin B9 and 302.8 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Zucchini Summer Squash with Skin vs Oil Roasted Sunflower Seeds:

• Raw Zucchini Summer Squash with Skin has 61.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Calcium, 34 times more Copper, 11.6 times more Iron, 7.1 times more Magnesium, 11.8 times more Manganese, 30 times more Phosphorus, 1.9 times more Potassium, 391 times more Selenium and 16.3 times more Zinc than Raw Zucchini Summer Squash with Skin.

Comparison of macro-nutrients per 1 pound:

• Raw Zucchini Summer Squash with Skin has more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 34.8 times more Energy, 160.3 times more Fat, 84.1 times more Saturated Fat, 1.3 times more Omega 3, 1140.3 times more Omega 6, 7.4 times more Carbohydrate, 10.6 times more Fiber and 16.6 times more Protein than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Raw Zucchini Summer Squash with Skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.