Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 2941g

Toasted Sunflower Seeds have 36.4 times more energy per 100g than Cooked Frozen Summer Squash, Zucchini, Includes Skin. It has very high energy density when compared to other foods. Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	80.5% 105g	130g per day for Men 19-50 years
Sugars	NA	68.6% 49.7g	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	24.4% 9.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	25% 14g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.4% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	102% 1.32mg	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% 192μg	59% 235μg	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	1.26% 1.13mg	121% 109mg	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	NA	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	4.6% 46mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	154% 1.4mg	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	68.8% 5.5mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	294% 6.76mg	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	134% 935mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	168% 5706mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	75.3% 2786g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cooked Frozen Summer Squash, Zucchini, Includes Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 500 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain more Vitamin A, 4.6 times more Vitamin B1, 5.1 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 96.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 500 calories of Toasted Sunflower Seeds have 1.3 times more Phosphorus than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 10.9 times more Calcium, 2.6 times more Iron, 3.7 times more Magnesium, 4 times more Manganese, 14.4 times more Potassium, 1.4 times more Zinc and 3449.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Copper per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 12 times more Fat, 6.1 times more Saturated Fat and 48.9 times more Omega 6 than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 500 kcal of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 15.7 times more Omega 3, 6.3 times more Carbohydrate, 4.1 times more Fiber and 2.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Omega 6