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

Weight per 300 calories

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

Dry Roasted Sunflower Seed Kernels no Salt have 15.7 times more energy per unit of mass than Baked All Varieties Winter Squash with Salt, which is very high in comparison to other foods. Baked All Varieties Winter Squash with Salt having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 300 calories of Baked All Varieties Winter Squash with Salt have 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 Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B5 and 13.8 times more Vitamin E than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Roasted Sunflower Seeds 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 Baked All Varieties Winter Squash with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Baked All Varieties Winter Squash with Salt have 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 Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• 300 calories of Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

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