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

Weight per 500 calories

• Boiled Frozen Butternut Winter Squash: 1282g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 15.9 times more energy per unit of mass than Boiled Frozen Butternut Winter Squash no Salt, which is very high in comparison to other foods. Boiled Frozen Butternut Winter Squash having low energy density.

Which food has more nutrients per 500 calories - Boiled Frozen Butternut Winter Squash or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Frozen 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	0.93% 0.9g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	99% 129g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	24.4% 9.3g	38g per day for Men 19-50 years
Protein	28% 15.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	238% 2141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.97mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	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	51.3% 205μg	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	50% 45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	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	93% 7.44mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	25.6% 179mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	50% 1705mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.6mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	30.4% 1126g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Boiled Frozen Butternut Winter Squash no Salt has more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 39.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B5 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Frozen Butternut Winter Squash vs Toasted Sunflower Seeds:

• Boiled Frozen Butternut Winter Squash no Salt has 5.3 times more Calcium, 1.4 times more Iron, 1.3 times more Manganese, 4.3 times more Potassium and 1393.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 5.2 times more Phosphorus and 2.8 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen Butternut Winter Squash no Salt has 3.6 times more Omega 3 and 7.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 51.1 times more Fat, 26.8 times more Saturated Fat and 214.2 times more Omega 6 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.