Comparing Nutrients in 500 calories Winter Squash, Hubbard, Baked VS Sunflower Seeds

Weight per 500 calories

• Winter Squash, Hubbard, Baked: 1000g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 11.7 times more energy per unit of mass than Winter Squash, Hubbard, Baked no Salt, which is very high in comparison to other foods. Winter Squash, Hubbard, Baked having low energy density.

Which food has more nutrients per 500 calories - Winter Squash, Hubbard, Baked or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked	17%	9%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Winter Squash, Hubbard, Baked	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	83% 108g	13% 17g	130g per day for Men 19-50 years
Sugars	67.6% 49g	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	129% 49g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	44.3% 25g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	372% 3350μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	40% 160μg	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	106% 95mg	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	13.3% 2mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	58.8% 4.7mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	33% 230mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	23% 851g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Winter Squash, Hubbard, Baked vs Sunflower Seeds:

• Winter Squash, Hubbard, Baked no Salt has 1304.3 times more Vitamin A, 1.5 times more Vitamin B2, 4.6 times more Vitamin B5, 1.5 times more Vitamin B6, 79.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 15.1 times more Vitamin E than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
• Both Winter Squash, Hubbard, Baked no Salt 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 Winter Squash, Hubbard, Baked vs Sunflower Seeds:

• Winter Squash, Hubbard, Baked no Salt has 2.5 times more Calcium, 6.5 times more Potassium, 10.4 times more Sodium and 210.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.3 times more Magnesium, 2.5 times more Phosphorus, 7.6 times more Selenium and 2.9 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked no Salt and Dried Sunflower Seed Kernels have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Winter Squash, Hubbard, Baked no Salt has 31.5 times more Omega 3, 6.3 times more Carbohydrate, 21.8 times more Sugars, 6.7 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Fat, 3 times more Saturated Fat and 20.3 times more Omega 6 than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Winter Squash, Hubbard, Baked no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.