Oil Roasted Sunflower Seed Kernels have 17.4 times more energy per unit of mass than Boiled and Mashed Acorn Winter Squash, which is very high in comparison to other foods. Mashed Acorn Winter Squash having low energy density.
Discover which food has more nutrients per 500 calories - Mashed Acorn Winter Squash or Oil Roasted Sunflower Seeds?
Mashed Acorn Winter Squash VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Mashed Acorn Winter Squash or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 500 calories of Mashed Acorn Winter Squash vs Oil Roasted Sunflower Seeds:
500 calories of Mashed Acorn Winter Squash have more Vitamin A, 5.4 times more Vitamin B1, 2.2 times more Vitamin B3, 2.6 times more Vitamin B6 and 102.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B2 and 1.3 times more Vitamin B5 than Boiled and Mashed Acorn Winter Squash.
Both Mashed Acorn Winter Squash and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 500 calories.
500 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Boiled and Mashed Acorn Winter Squash as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Mashed Acorn Winter Squash vs Oil Roasted Sunflower Seeds:
500 calories of Mashed Acorn Winter Squash have 5.2 times more Calcium, 2.3 times more Iron, 3.6 times more Magnesium, 1.2 times more Manganese, 9.5 times more Potassium and 1014.2 times more Water than Oil Roasted Sunflower Seeds.
While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 2.4 times more Phosphorus, 11.2 times more Selenium and 2.7 times more Zinc than Boiled and Mashed Acorn Winter Squash.
500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Mashed Acorn Winter Squash have 4.7 times more Omega 3, 6.7 times more Carbohydrate and 4.3 times more Fiber than Oil Roasted Sunflower Seeds.
While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 36.8 times more Fat, 23.9 times more Saturated Fat, 151.1 times more Omega 6 and 1.7 times more Protein than Boiled and Mashed Acorn Winter Squash.
Both Mashed Acorn Winter Squash and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
500 calories of Mashed Acorn Winter Squash provide inadequate amounts of Omega 6
500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3