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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Frozen Butternut Winter Squash: 877g

Roasted Sunflower Seeds have 10.2 times more energy per 100g than Frozen Butternut Winter Squash. It has very high energy density when compared to other foods. Frozen Butternut Winter Squash, Unprepared having low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Frozen Butternut Winter Squash?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	14.3% 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	97% 126g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	34.2% 25g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	234% 2105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	38.8% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	74.2% 0.96mg	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	52.6% 211μg	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	60.4% 54.4mg	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	108% 16.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	10.2% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	6% 60mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	49.7% 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	41% 3.26mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	95% 2.18mg	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	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	11% 6.14μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	19.6% 724g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B5 and 1.4 times more Vitamin E than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains more Vitamin A, 8.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B6, 45.2 times more Vitamin C and 5.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Butternut Winter Squash, Unprepared have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Copper, 5.1 times more Phosphorus, 11.1 times more Selenium and 3 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 4.2 times more Calcium, 2.4 times more Iron, 2.5 times more Potassium and 702 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Butternut Winter Squash, Unprepared have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 48.8 times more Fat, 24.3 times more Saturated Fat and 200.7 times more Omega 6 than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 3.8 times more Omega 3, 6.1 times more Carbohydrate and 10.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Butternut Winter Squash, Unprepared have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.