Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Spaghetti Winter Squash

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Spaghetti Winter Squash: 968g

Roasted Sunflower Seeds have 18.8 times more energy per 100g than Spaghetti Winter Squash. It has very high energy density when compared to other foods. Raw Spaghetti Winter Squash having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	5.12% 0.87g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	37% 26.7g	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	38.2% 14.5g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.45% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	69.7% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	75% 0.98mg	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	29% 116μg	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	22.6% 20.3mg	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	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	7.26% 8.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	3.6% 36mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	39.8% 0.36mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	52.6% 1.2mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	24% 886g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 10.7 times more Vitamin E than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains more Vitamin A, 6.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B6, 28.2 times more Vitamin C and 6.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Spaghetti Winter Squash have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Copper, 5.1 times more Phosphorus, 14.1 times more Selenium and 1.5 times more Zinc than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 6.2 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 2.4 times more Potassium, 106.4 times more Sodium and 1433.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Spaghetti Winter Squash have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Fat, 2.4 times more Saturated Fat, 19.4 times more Omega 6 and 1.6 times more Protein than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 40.5 times more Omega 3, 5.4 times more Carbohydrate, 19 times more Sugars and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Spaghetti Winter Squash have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.