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

Weight per 500 calories

• Frozen Summer Squash, Zucchini, Includes Skin: 2941g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 34.2 times more energy per unit of mass than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared, which is very high in comparison to other foods. Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Which food has more nutrients per 500 calories - Frozen Summer Squash, Zucchini, Includes Skin or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	64.3% 1.03g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	16% 20.7g	130g per day for Men 19-50 years
Sugars	69.4% 50.3g	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	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	101% 38.2g	25% 9.54g	38g per day for Men 19-50 years
Protein	61% 34g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.74mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	73.5% 294μg	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	173% 156mg	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	23.5% 3.53mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	53% 529mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	188% 15mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	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	118% 824mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	189% 6412mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	56% 6.18mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	75.3% 2785g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have more Vitamin A, 15.5 times more Vitamin B1, 5.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9, 129.6 times more Vitamin C and 53.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Vitamin E than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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 Frozen Summer Squash, Zucchini, Includes Skin vs Roasted Sunflower Seeds:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 8.8 times more Calcium, 4.6 times more Iron, 3.5 times more Magnesium, 4 times more Manganese, 8.8 times more Potassium, 1.4 times more Zinc and 2701.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.6 times more Selenium than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 17.4 times more Omega 3, 5.1 times more Carbohydrate, 21.4 times more Sugars, 4 times more Fiber and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.2 times more Fat, 5.6 times more Saturated Fat and 45.6 times more Omega 6 than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.