Comparing Nutrients in 300 calories Sunflower Seeds VS Baked Butternut Winter Squash

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Baked Butternut Winter Squash: 750g

Sunflower Seeds have 14.6 times more energy per 100g than Baked Butternut Winter Squash. It has very high energy density when compared to other foods. Baked Butternut Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Baked Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Sunflower Seeds	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	60.5% 78.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	20.4% 14.8g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	63% 24g	38g per day for Men 19-50 years
Protein	19% 10.7g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	465% 4185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	45.4% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	71.5% 0.93mg	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	29% 117μg	35.6% 143μg	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	0.8% 0.72mg	126% 113mg	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	120% 18mg	64.5% 9.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.25% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4% 40mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	54% 0.49mg	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	33.7% 2.7mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	51.8% 218mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	56% 1.3mg	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	48.4% 339mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	8.86% 0.98mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	17.8% 659g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Baked Butternut Winter Squash:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.9 times more Vitamin E than Baked Butternut Winter Squash.
• While Baked Butternut Winter Squash contains 2715.6 times more Vitamin A, 1.7 times more Vitamin B3, 4.6 times more Vitamin B5, 1.3 times more Vitamin B6, 157.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Baked Butternut Winter Squash have similar amounts of Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Baked Butternut Winter Squash:

• Dried Sunflower Seed Kernels have 1.9 times more Copper, 1.7 times more Phosphorus, 7.3 times more Selenium and 2.6 times more Zinc than Baked Butternut Winter Squash.
• While Baked Butternut Winter Squash contains 7.7 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 6.4 times more Potassium and 271 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 39.2 times more Fat, 16.1 times more Saturated Fat, 112.8 times more Omega 6 and 1.6 times more Protein than Baked Butternut Winter Squash.
• While Baked Butternut Winter Squash contains 5.8 times more Omega 3, 7.7 times more Carbohydrate, 11 times more Sugars and 5.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Baked Butternut Winter Squash have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Baked Butternut Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.