Comparing Nutrients in 500 calories Summer Squash VS Sunflower Seeds

Weight per 500 calories

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

Dried Sunflower Seed Kernels have 36.5 times more energy per unit of mass than Raw All Varieties Summer Squash, which is very high in comparison to other foods. Summer Squash having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw All Varieties Summer Squash have 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.
• While Dried Sunflower Seed Kernels contain 8 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw All Varieties Summer Squash as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw All Varieties Summer Squash have 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.
• While Dried Sunflower Seed Kernels contain 7.3 times more Selenium than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Dried Sunflower Seed Kernels have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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