Comparing Nutrients in 1 pound Baked Butternut Winter Squash VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.26% 181kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	72% 93g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	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	38% 14.5g	137% 52g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	21.5% 86μg	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	76% 68.5mg	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	39% 5.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	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	34% 2.72mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	17.5% 122mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	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	5.36% 0.59mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Butternut Winter Squash 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 Butternut Winter Squash vs Toasted Sunflower Seeds:

• 1 pound of Baked Butternut Winter Squash has more Vitamin A and 10.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.5 times more Vitamin B1, 16.8 times more Vitamin B2, 4.3 times more Vitamin B3, 19.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 12.5 times more Vitamin B9 than Baked Butternut Winter Squash.
• 1 pound of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Baked Butternut Winter Squash 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 Butternut Winter Squash vs Toasted Sunflower Seeds:

• 1 pound of Baked Butternut Winter Squash has 87.8 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 28.2 times more Copper, 11.4 times more Iron, 4.4 times more Magnesium, 12.3 times more Manganese, 42.9 times more Phosphorus, 1.7 times more Potassium and 40.8 times more Zinc than Baked Butternut Winter Squash.
• 1 pound of Baked Butternut Winter Squash lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 15.5 times more Energy, 631.1 times more Fat, 313.3 times more Saturated Fat, 3.3 times more Omega 3, 2670.7 times more Omega 6, 2 times more Carbohydrate, 3.6 times more Fiber and 19.1 times more Protein than Baked Butternut Winter Squash.
• 1 pound of Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein