Comparing Nutrients in 300 calories Whole Roasted Squash Seeds VS Sunflower Seeds

Weight per 300 calories

• Whole Roasted Squash Seeds: 67.3g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Roasted Whole Pumpkin And Squash Seeds, which is very high in comparison to other foods. Whole Roasted Squash Seeds having very high energy density.

Which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Whole Roasted Squash Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.24% 0.052g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	32.6% 12.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	53% 0.69mg	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	1.5% 6.05μg	29% 117μg	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	0.22% 0.2mg	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	103% 0.92mg	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	28% 2.23mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	43.6% 1mg	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	8.84% 62mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Roasted Squash Seeds vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 33.2 times more Vitamin B1, 5.2 times more Vitamin B2, 22.3 times more Vitamin B3, 15.4 times more Vitamin B5, 27.8 times more Vitamin B6 and 19.3 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Roasted Squash Seeds vs Sunflower Seeds:

• Roasted Whole Pumpkin And Squash Seeds have 1.9 times more Potassium and 2.7 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 3 times more Manganese and 5.5 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Dried Sunflower Seed Kernels have similar amounts of Calcium, Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Whole Pumpkin And Squash Seeds have 1.7 times more Omega 3, 3.5 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat and 2 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Protein per 300 kcal.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.