Comparing Nutrients in 500 calories Acorn Winter Squash VS Sunflower Seeds

Weight per 500 calories

• Acorn Winter Squash: 1250g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 14.6 times more energy per unit of mass than Raw Acorn Winter Squash, which is very high in comparison to other foods. Acorn Winter Squash having low energy density.

Which food has more nutrients per 500 calories - Acorn Winter Squash or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Acorn Winter Squash	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	18% 10g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25% 225μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	88.6% 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	53% 213μg	48.6% 194μg	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	153% 138mg	1.33% 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	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.3% 413mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	171% 1.54mg	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	109% 8.75mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	72.6% 1.67mg	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	64.3% 450mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	128% 4338mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	29.7% 1097g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Acorn Winter Squash vs Sunflower Seeds:

• Raw Acorn Winter Squash has 87.6 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 5.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 114.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B2 than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Acorn Winter Squash as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Acorn Winter Squash vs Sunflower Seeds:

• Raw Acorn Winter Squash has 6.2 times more Calcium, 1.9 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 7.9 times more Potassium and 270.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.3 times more Phosphorus, 7.3 times more Selenium and 2.6 times more Zinc than Raw Acorn Winter Squash.

Comparison of macro-nutrients per 500 calories:

• Raw Acorn Winter Squash has 6.3 times more Omega 3, 7.6 times more Carbohydrate and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 35.2 times more Fat, 14.5 times more Saturated Fat, 98.7 times more Omega 6 and 1.8 times more Protein than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Acorn Winter Squash as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.