Comparing Nutrients in 500 calories Baked Butternut Winter Squash VS Toasted Sunflower Seeds

Weight per 500 calories

• Baked Butternut Winter Squash: 1250g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 15.5 times more energy per unit of mass than Baked Butternut Winter Squash, which is very high in comparison to other foods. Baked Butternut Winter Squash having low energy density.

Discover which food has more nutrients per 500 calories - Baked Butternut Winter Squash or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	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	101% 131g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	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	105% 40g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	20% 11.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	775% 6975μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.7% 12mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.8% 4.5mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	59.4% 238μg	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	210% 189mg	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	108% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.3% 513mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	94% 7.5mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	86.3% 363mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	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	48.2% 338mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.16% 2.42mg	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% 1098g	0.022% 0.81g	3700g per day for Men 19-50 years

Baked Butternut Winter Squash VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Butternut Winter Squash or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Baked Butternut Winter Squash vs Toasted Sunflower Seeds:

• 500 calories of Baked Butternut Winter Squash have more Vitamin A, 3.4 times more Vitamin B1, 3.6 times more Vitamin B3, 2.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 166.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B5 than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Baked Butternut Winter 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 Baked Butternut Winter Squash vs Toasted Sunflower Seeds:

• 500 calories of Baked Butternut Winter Squash have 11.1 times more Calcium, 1.4 times more Iron, 3.5 times more Magnesium, 1.3 times more Manganese, 9 times more Potassium and 1358.7 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 2.8 times more Phosphorus and 2.6 times more Zinc than Baked Butternut Winter Squash.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Butternut Winter Squash have 4.7 times more Omega 3, 7.9 times more Carbohydrate and 4.3 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 40.8 times more Fat, 20.2 times more Saturated Fat and 172.6 times more Omega 6 than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Baked Butternut Winter Squash provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3