Comparing Nutrients in 500 calories Summer Squash VS Roasted Sunflower Seeds

Weight per 500 calories

• Summer Squash: 3125g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 36.4 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Summer Squash	Roasted 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	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	95% 68.8g	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	90% 34.4g	25% 9.54g	38g per day for Men 19-50 years
Protein	67.5% 38g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	34.7% 313μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	341% 4.44mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	524% 6.8mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47% 469mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	241% 8188mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.06mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	80% 2958g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have more Vitamin A, 16.5 times more Vitamin B1, 21 times more Vitamin B2, 2.5 times more Vitamin B3, 9.9 times more Vitamin B6, 4.5 times more Vitamin B9, 441.7 times more Vitamin C and 40.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw All Varieties Summer Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw All Varieties Summer Squash have 7.8 times more Calcium, 3.4 times more Iron, 4.8 times more Magnesium, 3 times more Manganese, 11.2 times more Potassium, 2 times more Zinc and 2868.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.9 times more Selenium than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw All Varieties Summer Squash have 29.5 times more Omega 3, 5.1 times more Carbohydrate, 29.3 times more Sugars, 3.6 times more Fiber and 2.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.6 times more Fat, 3.3 times more Saturated Fat and 27.3 times more Omega 6 than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Raw All Varieties Summer Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.