Comparing Nutrients in 300 calories Crookneck And Straightneck Summer Squash VS Roasted Sunflower Seeds

Weight per 300 calories

• Crookneck And Straightneck Summer Squash: 1579g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 30.6 times more energy per unit of mass than Raw Crookneck And Straightneck Summer Squash, which is very high in comparison to other foods. Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 300 calories - Crookneck And Straightneck Summer Squash or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	42.4% 0.68g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.62% 0.62g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	62.7% 45.5g	1.94% 1.4g	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	34.6% 25g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	41.6% 15.8g	15% 5.72g	38g per day for Men 19-50 years
Protein	28.5% 16g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14% 126μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.2% 7.07mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.5% 2.53mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	32% 0.41mg	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	75% 300μg	30.5% 122μg	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	339% 305mg	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	13.7% 2.05mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.5μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 332mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	105% 0.94mg	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	87% 6.95mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	75% 316mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	47.3% 1.1mg	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	72% 505mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	103% 3505mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	40.2% 1489g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crookneck And Straightneck Summer Squash vs Roasted Sunflower Seeds:

• Raw Crookneck And Straightneck Summer Squash has more Vitamin A, 14.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 4 times more Vitamin B6, 2.5 times more Vitamin B9, 422.3 times more Vitamin C and 36.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B5 and 6.6 times more Vitamin E than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crookneck And Straightneck Summer Squash vs Roasted Sunflower Seeds:

• Raw Crookneck And Straightneck Summer Squash has 9.2 times more Calcium, 1.5 times more Copper, 3.5 times more Iron, 4.7 times more Magnesium, 2.5 times more Manganese, 8 times more Potassium, 1.7 times more Zinc and 2406.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Selenium than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Crookneck And Straightneck Summer Squash has 19.1 times more Omega 3, 4.9 times more Carbohydrate, 32.3 times more Sugars, 2.8 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Fat, 1.8 times more Saturated Fat and 27.4 times more Omega 6 than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Crookneck And Straightneck Summer Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.