Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Boiled Frozen Butternut Winter Squash with Salt

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Boiled Frozen Butternut Winter Squash with Salt: 1282g

Roasted Sunflower Seeds have 14.9 times more energy per 100g than Boiled Frozen Butternut Winter Squash with Salt. It has very high energy density when compared to other foods. Boiled Frozen Butternut Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled Frozen Butternut Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	99% 129g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	NA	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	25% 9.54g	NA	38g per day for Men 19-50 years
Protein	29.7% 16.6g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	238% 2141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	39.5% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	68% 0.88mg	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	51% 204μg	51.3% 205μg	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	1.34% 1.2mg	50% 45mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	51.3% 0.46mg	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	41% 3.26mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	96% 2.2mg	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	142% 992mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	50% 1705mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	203% 3051mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	30.4% 1126g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Boiled Frozen Butternut Winter Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled Frozen Butternut Winter Squash with Salt?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Boiled Frozen Butternut Winter Squash with Salt:

• 500 calories of Roasted Sunflower Seeds have 3.1 times more Vitamin B5 than Boiled Frozen Butternut Winter Squash with Salt.
• While 500 kcal of Boiled Frozen Butternut Winter Squash with Salt contain more Vitamin A, 7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 37.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Frozen Butternut Winter Squash with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Frozen Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Boiled Frozen Butternut Winter Squash with Salt:

• 500 calories of Roasted Sunflower Seeds have 3.4 times more Copper, 5.5 times more Phosphorus, 10.6 times more Selenium and 3 times more Zinc than Boiled Frozen Butternut Winter Squash with Salt.
• While 500 kcal of Boiled Frozen Butternut Winter Squash with Salt contain 4.1 times more Calcium, 2.3 times more Iron, 2.3 times more Potassium, 1183.9 times more Sodium and 1091.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Frozen Butternut Winter Squash with Salt contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 47.7 times more Fat, 25 times more Saturated Fat and 199.7 times more Omega 6 than Boiled Frozen Butternut Winter Squash with Salt.
• While 500 kcal of Boiled Frozen Butternut Winter Squash with Salt contain 3.9 times more Omega 3 and 6.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Frozen Butternut Winter Squash with Salt offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Boiled Frozen Butternut Winter Squash with Salt provide inadequate amounts of Omega 6