Comparing Nutrients in 500 calories Boiled Crookneck And Straightneck Summer Squash VS Toasted Sunflower Seeds

Weight per 500 calories

• Boiled Crookneck And Straightneck Summer Squash: 2632g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 32.6 times more energy per unit of mass than Boiled and Drained Crookneck And Straightneck Summer Squash, which is very high in comparison to other foods. Boiled Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Crookneck And Straightneck Summer Squash or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	5.26% 1.7g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	47.5% 34.5g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	76% 29g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	49% 27.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	164% 1474μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	50% 0.65mg	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	151% 605μg	48% 192μg	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	339% 305mg	1.26% 1.13mg	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	21% 3.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 116μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 579mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	165% 1.5mg	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	122% 9.74mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	74.2% 1.7mg	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	109% 763mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	137% 4658mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	NA	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	52.6% 5.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	67% 2480g	0.022% 0.81g	3700g per day for Men 19-50 years

Boiled Crookneck And Straightneck Summer Squash VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Crookneck And Straightneck Summer Squash or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Boiled Crookneck And Straightneck Summer Squash vs Toasted Sunflower Seeds:

• 500 calories of Boiled Crookneck And Straightneck Summer Squash have more Vitamin A, 4.3 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, 3.1 times more Vitamin B9 and 269.9 times more Vitamin C than Toasted Sunflower Seeds.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Crookneck And Straightneck Summer Squash vs Toasted Sunflower Seeds:

• 500 calories of Boiled Crookneck And Straightneck Summer Squash have 12.6 times more Calcium, 1.8 times more Iron, 4 times more Magnesium, 2.4 times more Manganese, 11.7 times more Potassium, 1.4 times more Zinc and 3070.6 times more Water than Toasted Sunflower Seeds.
• Both Boiled Crookneck And Straightneck Summer Squash and Toasted Sunflower Seeds contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Crookneck And Straightneck Summer Squash have 33.8 times more Omega 3, 6 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.5 times more Fat, 2.9 times more Saturated Fat and 23.4 times more Omega 6 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3