Comparing Nutrients in 300 calories High Oleic Sunflower Oil VS Roasted Squash Seed Kernels

Weight per 300 calories

• High Oleic Sunflower Oil: 34g
• Roasted Squash Seed Kernels: 52.3g

High Oleic Sunflower Oil has 1.5 times more energy per 100g than Roasted Squash Seed Kernels. It has very high energy density when compared to other foods. Roasted Pumpkin And Squash Seed Kernels having very high energy density.

Discover which food has more nutrients per 300 calories - High Oleic Sunflower Oil or Roasted Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
High Oleic Sunflower Oil	0%	100%	0%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	High Oleic Sunflower Oil	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	4.07% 0.065g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.22g	60.2% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	0% 0g	0.93% 0.67g	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	0.05% 0.037g	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	% 0.037g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	0% 0g	8.94% 3.4g	38g per day for Men 19-50 years
Protein	0% 0g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	High Oleic Sunflower Oil	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.05% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.03% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.96% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.02% 0.052mg	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	0% 0μg	7.45% 29.8μg	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	0% 0mg	1.05% 0.94mg	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	93% 14mg	1.95% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.53% 1.83μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	High Oleic Sunflower Oil	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	0% 0mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	74% 0.67mg	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	0% 0mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	68.4% 287mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	102% 2.35mg	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	0% 0mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.93% 4.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.63% 9.4mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0% 0g	0.029% 1.06g	3700g per day for Men 19-50 years

High Oleic Sunflower Oil VS Roasted Squash Seed Kernels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - High Oleic Sunflower Oil or Roasted Squash Seed Kernels?

Lets compare vitamin content per 300 calories of High Oleic Sunflower Oil vs Roasted Squash Seed Kernels:

• 300 calories of High Oleic Sunflower Oil have 47.6 times more Vitamin E than Roasted Squash Seed Kernels.
• While 300 kcal of Roasted Pumpkin And Squash Seed Kernels contain more Vitamin B2, more Vitamin B3 and more Vitamin B9 than High Oleic (70% and Over) Sunflower Oil.
• 300 calories of High Oleic Sunflower Oil have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 300 calories of Roasted Squash Seed Kernels have insufficient amounts of Vitamin E
• Both High Oleic (70% and Over) Sunflower Oil as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for High Oleic Sunflower Oil vs Roasted Squash Seed Kernels:

• 300 kcal of Roasted Pumpkin And Squash Seed Kernels contain more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than High Oleic (70% and Over) Sunflower Oil.
• 300 calories of High Oleic Sunflower Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both High Oleic (70% and Over) Sunflower Oil as well as Roasted Pumpkin And Squash Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of High Oleic Sunflower Oil have 1.3 times more Fat than Roasted Squash Seed Kernels.
• While 300 kcal of Roasted Pumpkin And Squash Seed Kernels contain 1.3 times more Saturated Fat, 8.4 times more Omega 6, more Fiber and more Protein than High Oleic (70% and Over) Sunflower Oil.
• Both High Oleic Sunflower Oil and Roasted Squash Seed Kernels offer comparable quantities of Energy per 300 calories.
• 300 calories of High Oleic Sunflower Oil provide inadequate amounts of Fiber and Protein
• Both High Oleic (70% and Over) Sunflower Oil as well as Roasted Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 and Carbohydrate in 300 calories.