Comparing Nutrients in 5 ounces Squash Seed Kernels VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Squash Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27.3% 792kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	26.2% 34g	130g per day for Men 19-50 years
Sugars	2.74% 2g	5.34% 3.87g	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	0.29% 0.21g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	76.5% 43g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	87.7% 1.14mg	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	20.6% 82.2μg	84% 336μg	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	3% 2.7mg	2.2% 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	20.6% 3.1mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	288% 2.6mg	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	156% 12.5mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	200% 839mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	130% 3mg	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	250% 1748mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Squash Seed Kernels vs Roasted Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 2.6 times more Vitamin B1, 1.4 times more Vitamin C and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 9.4 times more Vitamin B5, 5.6 times more Vitamin B6, 4.1 times more Vitamin B9 and 12 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Squash Seed Kernels vs Roasted Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 2.3 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese and 1.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 1.4 times more Copper and 8.4 times more Selenium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pumpkin And Squash Seed Kernels have 1.7 times more Saturated Fat, 1.7 times more Omega 3 and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Omega 6, 2.2 times more Carbohydrate, 2 times more Sugars and 1.9 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.