Comparing Nutrients in 1 pound Baked All Varieties Winter Squash with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.8% 168kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	72% 93g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	137% 52g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	281% 3.65mg	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	22.7% 91μg	270% 1080μg	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	9.07% 8.16mg	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.98% 100mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	924% 8.3mg	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	25% 2mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	417% 9.6mg	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	12.3% 86mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 405g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked All Varieties Winter Squash with Salt VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked All Varieties Winter Squash with Salt versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked All Varieties Winter Squash with Salt vs Toasted Sunflower Seeds:

• 1 pound of Baked All Varieties Winter Squash with Salt has more Vitamin A and 1.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 20.3 times more Vitamin B1, 4.3 times more Vitamin B2, 8.5 times more Vitamin B3, 30.2 times more Vitamin B5, 5 times more Vitamin B6 and 11.9 times more Vitamin B9 than Baked All Varieties Winter Squash with Salt.
• 1 pound of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Baked All Varieties Winter Squash with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked All Varieties Winter Squash with Salt vs Toasted Sunflower Seeds:

• 1 pound of Baked All Varieties Winter Squash with Salt has 79 times more Sodium and 89.2 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.6 times more Calcium, 22.4 times more Copper, 15.5 times more Iron, 9.9 times more Magnesium, 11.3 times more Manganese, 60.9 times more Phosphorus, 2 times more Potassium and 24.1 times more Zinc than Baked All Varieties Winter Squash with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 16.7 times more Energy, 162.3 times more Fat, 82.7 times more Saturated Fat, 679.8 times more Omega 6, 2.3 times more Carbohydrate, 4.1 times more Fiber and 19.3 times more Protein than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one pound.
• 1 pound of Baked All Varieties Winter Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein