Comparing Nutrients in 5 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 814kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	22.5% 29g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	43% 16.3g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	87.8% 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% 80.8μg	84.3% 337μg	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	2.83% 2.55mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	289% 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	143% 11.4mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	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	238% 1664mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Pumpkin And Squash Seed Kernels with Salt versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sunflower Seeds:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Vitamin B1, 1.9 times more Vitamin B2, 12.4 times more Vitamin B5, 8.1 times more Vitamin B6 and 4.2 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Toasted Sunflower Seeds:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 4.3 times more Magnesium, 2.1 times more Manganese, 1.6 times more Potassium, 85.3 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Toasted Sunflower Seeds contain similar levels of Calcium, Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt have 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.7 times more Protein than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Omega 6, 1.4 times more Carbohydrate and 1.8 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy and Fat per five ounces.