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

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baked Winter Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.8% 168kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	84% 109g	130g per day for Men 19-50 years
Sugars	20.6% 15g	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Roasted 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	639% 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	269% 1075μg	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	48.4% 43.5mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.98% 100mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	922% 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	215% 17.2mg	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	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	218% 24mg	11mg per day for Men 19-50 years
Water	11% 405g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Baked All Varieties Winter Squash have more Vitamin A, 6.9 times more Vitamin C and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B1, 3.7 times more Vitamin B2, 14.2 times more Vitamin B3, 30.1 times more Vitamin B5, 5 times more Vitamin B6, 11.9 times more Vitamin B9 and 217.5 times more Vitamin E than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked All Varieties Winter Squash have 74.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 22.3 times more Copper, 8.6 times more Iron, 9.9 times more Magnesium, 11.3 times more Manganese, 60.8 times more Phosphorus, 3.5 times more Potassium, 198.3 times more Selenium and 24 times more Zinc than Baked All Varieties Winter Squash.

Comparison of macro-nutrients per 1 pound:

• Baked All Varieties Winter Squash have 1.3 times more Omega 3 and 1.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 15.7 times more Energy, 142.3 times more Fat, 72.5 times more Saturated Fat, 596 times more Omega 6, 2.7 times more Carbohydrate, 4 times more Fiber and 21.7 times more Protein than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.