Comparing Nutrients in 1 pound Baked Acorn Winter Squash VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baked Acorn Winter Squash	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.76% 254kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	100% 32g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	52.5% 20g	127% 48g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.7% 2.3mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	21.5% 86μg	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	54.4% 49mg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	52.7% 4.2mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	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	29% 204mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	10% 376g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash VS Oil Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Acorn Winter Squash vs Oil Roasted Sunflower Seeds:

• 1 pound of Baked Acorn Winter Squash has more Vitamin A and 9.8 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.9 times more Vitamin B1, 21.5 times more Vitamin B2, 4.7 times more Vitamin B3, 13.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 12.3 times more Vitamin B9 than Baked Acorn Winter Squash.
• 1 pound of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Baked Acorn Winter Squash as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Acorn Winter Squash vs Oil Roasted Sunflower Seeds:

• 1 pound of Baked Acorn Winter Squash has 53.8 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2 times more Calcium, 21 times more Copper, 4.6 times more Iron, 3 times more Magnesium, 8.6 times more Manganese, 25.3 times more Phosphorus, 111.7 times more Selenium and 30.6 times more Zinc than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one pound.
• 1 pound of Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 10.6 times more Energy, 366.4 times more Fat, 243.7 times more Saturated Fat, 2.2 times more Omega 3, 1554.9 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 17.9 times more Protein than Baked Acorn Winter Squash.
• 1 pound of Baked Acorn Winter Squash provide inadequate amounts of Energy and Omega 6