Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Baked All Varieties Winter Squash with Salt

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Baked All Varieties Winter Squash with Salt: 811g

Roasted Sunflower Seeds have 15.7 times more energy per 100g than Baked All Varieties Winter Squash with Salt. It has very high energy density when compared to other foods. Baked All Varieties Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Baked All Varieties Winter Squash with Salt?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	2.62% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	55% 71.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	37% 26.8g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	235% 2116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	41.8% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	100% 1.3mg	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	30.5% 122μg	40.5% 162μg	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	16.2% 14.6mg	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	89.7% 13.5mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	29.7% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	18% 178mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	74% 0.66mg	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	24.5% 1.96mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	66% 1.5mg	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	85% 595mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	57.5% 1954mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	128% 1922mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	19.5% 723g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Baked All Varieties Winter Squash With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Baked All Varieties Winter Squash with Salt?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Baked All Varieties Winter Squash with Salt:

• 300 calories of Roasted Sunflower Seeds have 1.9 times more Vitamin B5 and 13.8 times more Vitamin E than Baked All Varieties Winter Squash with Salt.
• While 300 kcal of Baked All Varieties Winter Squash with Salt contain more Vitamin A, 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9, 20.2 times more Vitamin C and 25.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Baked All Varieties Winter Squash with Salt:

• 300 calories of Roasted Sunflower Seeds have 1.4 times more Copper, 3.9 times more Phosphorus, 12.6 times more Selenium and 1.5 times more Zinc than Baked All Varieties Winter Squash with Salt.
• While 300 kcal of Baked All Varieties Winter Squash with Salt contain 4.9 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 4.5 times more Potassium, 1242.6 times more Sodium and 1169.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 9 times more Fat, 4.6 times more Saturated Fat, 37.9 times more Omega 6 and 1.4 times more Protein than Baked All Varieties Winter Squash with Salt.
• While 300 kcal of Baked All Varieties Winter Squash with Salt contain 21 times more Omega 3, 5.8 times more Carbohydrate, 19 times more Sugars and 4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Baked All Varieties Winter Squash with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Baked All Varieties Winter Squash with Salt provide inadequate amounts of Omega 6