Comparing Nutrients in 500 calories Sunflower Seeds VS Winter Squash, Hubbard, Baked

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Winter Squash, Hubbard, Baked: 1000g

Sunflower Seeds have 11.7 times more energy per 100g than Winter Squash, Hubbard, Baked. It has very high energy density when compared to other foods. Winter Squash, Hubbard, Baked no Salt having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Winter Squash, Hubbard, Baked?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Sunflower Seeds	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	83% 108g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	67.6% 49g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	129% 49g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	372% 3350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	132% 1.72mg	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	40% 160μg	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	106% 95mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	50% 0.45mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	74% 1.7mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	23% 851g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Winter Squash, Hubbard, Baked:

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B9 and 15.1 times more Vitamin E than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 1304.3 times more Vitamin A, 1.5 times more Vitamin B2, 4.6 times more Vitamin B5, 1.5 times more Vitamin B6, 79.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Winter Squash, Hubbard, Baked:

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 1.3 times more Magnesium, 2.5 times more Phosphorus, 7.6 times more Selenium and 2.9 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 2.5 times more Calcium, 6.5 times more Potassium, 10.4 times more Sodium and 210.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Winter Squash, Hubbard, Baked no Salt have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 7.1 times more Fat, 3 times more Saturated Fat and 20.3 times more Omega 6 than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 31.5 times more Omega 3, 6.3 times more Carbohydrate, 21.8 times more Sugars, 6.7 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Winter Squash, Hubbard, Baked no Salt have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.