Comparing Nutrients in 500 calories Sunflower Seeds VS Summer Squash

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Summer Squash: 3125g

Sunflower Seeds have 36.5 times more energy per 100g than Summer Squash. It has very high energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Summer Squash	24%	8%	68%

Macro Nutrients

	Sunflower Seeds	Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	80.5% 105g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	95% 68.8g	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	41% 29.7g	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	% 23.4g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.94g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	90% 34.4g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Summer Squash	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	34.7% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	341% 4.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	524% 6.8mg	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	48.6% 194μg	227% 906μg	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	1.33% 1.2mg	590% 531mg	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	201% 30mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Summer Squash	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	177% 1.6mg	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	56% 4.5mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	238% 5.47mg	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	80.7% 565mg	170% 1188mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	241% 8188mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	82.4% 9.06mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	80% 2958g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Summer Squash:

• Dried Sunflower Seed Kernels have 8 times more Vitamin E than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 121.7 times more Vitamin A, 14.6 times more Vitamin B2, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 5.9 times more Vitamin B6, 4.7 times more Vitamin B9, 443.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw All Varieties Summer Squash have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Summer Squash:

• Dried Sunflower Seed Kernels have 7.3 times more Selenium than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 7 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 14.8 times more Potassium, 2.1 times more Zinc and 730.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw All Varieties Summer Squash have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 7.8 times more Fat, 2.8 times more Saturated Fat and 19.1 times more Omega 6 than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 34.1 times more Omega 3, 6.1 times more Carbohydrate, 30.6 times more Sugars, 4.7 times more Fiber and 2.1 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw All Varieties Summer Squash have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.