Comparing Nutrients in 500 calories Crookneck And Straightneck Summer Squash VS Sunflower Seed Flour

Weight per 500 calories

• Crookneck And Straightneck Summer Squash: 2632g
• Sunflower Seed Flour: 153g

Partially Defatted Sunflower Seed Flour has 17.2 times more energy per unit of mass than Raw Crookneck And Straightneck Summer Squash, which is high in comparison to other foods. Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Crookneck And Straightneck Summer Squash or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	70.7% 1.13g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6.04% 1.03g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	42.3% 55g	130g per day for Men 19-50 years
Sugars	105% 75.8g	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	57.7% 42g	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	% 32.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.58g	NA	g per day for Men 19-50 years
Fiber	69.3% 26.3g	21% 7.98g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	23.4% 211μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.2% 4.2mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	89% 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	125% 500μg	85% 340μg	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	564% 508mg	2.2% 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	23% 3.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	55.3% 553mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	292% 2.63mg	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	145% 11.6mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	132% 3.03mg	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	120% 842mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	172% 5842mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	69.4% 7.63mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	67% 2481g	0.31% 11.5g	3700g per day for Men 19-50 years

Crookneck And Straightneck Summer Squash VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crookneck And Straightneck Summer Squash or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Crookneck And Straightneck Summer Squash vs Sunflower Seed Flour:

• 500 calories of Crookneck And Straightneck Summer Squash have 68.6 times more Vitamin A, 2.6 times more Vitamin B2, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 254.7 times more Vitamin C than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 3.6 times more Vitamin B1 and 2.4 times more Vitamin B5 than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Crookneck And Straightneck Summer Squash as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crookneck And Straightneck Summer Squash vs Sunflower Seed Flour:

• 500 calories of Crookneck And Straightneck Summer Squash have 3.2 times more Calcium, 1.5 times more Manganese, 56.9 times more Potassium and 216.6 times more Water than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 1.3 times more Phosphorus and 17 times more Selenium than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Sunflower Seed Flour contain similar levels of Copper, Iron, Magnesium and Zinc per 500 calories.
• 500 calories of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crookneck And Straightneck Summer Squash have 368.9 times more Omega 3, 1.9 times more Carbohydrate and 3.3 times more Fiber than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 2.8 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Raw Crookneck And Straightneck Summer Squash as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 6 in 500 calories.