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

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 632kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	22.5% 29g	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	68.6% 26g	43% 16.3g	38g per day for Men 19-50 years
Protein	47% 26.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	3.2% 12.8μg	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	0.47% 0.43mg	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	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

	Roasted Whole Pumpkin And Squash Seeds with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.8% 78mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	58.6% 4.7mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	18.6% 130mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	240% 3602mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	0.038% 1.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted Whole Pumpkin And Squash Seeds 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 Whole Pumpkin And Squash Seeds with Salt vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, 5.5 times more Vitamin B2, 14.7 times more Vitamin B3, 126.1 times more Vitamin B5, 21.8 times more Vitamin B6 and 26.4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 2 times more Magnesium, 1.9 times more Potassium, 847 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Copper, 2.1 times more Iron, 4.3 times more Manganese and 12.6 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Toasted Sunflower Seeds contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have 2.6 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat and 4.3 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Protein per five ounces.