Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Mashed Hubbard Winter Squash

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Mashed Hubbard Winter Squash: 1000g

Oil Roasted Sunflower Seeds have 19.7 times more energy per 100g than Mashed Hubbard Winter Squash. It has very high energy density when compared to other foods. Boiled and Mashed Hubbard Winter Squash having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Mashed Hubbard Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Mashed Hubbard Winter Squash	17%	9%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	60.6% 0.97g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	40.4% 29.3g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	76.3% 29g	38g per day for Men 19-50 years
Protein	18% 10g	26.4% 15g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	222% 2000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	79.2% 1.03mg	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	29.6% 119μg	25% 100μg	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	0.62% 0.56mg	72.2% 65mg	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	123% 18.4mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	4.4% 44mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	52.2% 0.47mg	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	27% 2.17mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	54.8% 1.26mg	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	82.5% 577mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	24.6% 911g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Mashed Hubbard Winter Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Mashed Hubbard Winter Squash?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Mashed Hubbard Winter Squash:

• 300 calories of Oil Roasted Sunflower Seeds have 15.3 times more Vitamin E than Mashed Hubbard Winter Squash.
• While 300 kcal of Boiled and Mashed Hubbard Winter Squash contain more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 116.6 times more Vitamin C and 6.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Mashed Hubbard Winter Squash provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Mashed Hubbard Winter Squash:

• 300 calories of Oil Roasted Sunflower Seeds have 1.9 times more Copper, 4.1 times more Phosphorus, 13.2 times more Selenium and 2.6 times more Zinc than Mashed Hubbard Winter Squash.
• While 300 kcal of Boiled and Mashed Hubbard Winter Squash contain 2.3 times more Calcium, 1.3 times more Iron, 2 times more Magnesium, 8.7 times more Potassium and 1167.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Mashed Hubbard Winter Squash contain similar levels of Manganese per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Mashed Hubbard Winter Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 7 times more Fat, 4.7 times more Saturated Fat and 29.9 times more Omega 6 than Mashed Hubbard Winter Squash.
• While 300 kcal of Boiled and Mashed Hubbard Winter Squash contain 23.6 times more Omega 3, 5.6 times more Carbohydrate, 18.6 times more Sugars, 5.4 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Mashed Hubbard Winter Squash offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Mashed Hubbard Winter Squash provide inadequate amounts of Omega 6