Comparing Nutrients in 5 ounces Whole Roasted Squash Seeds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Whole Roasted Squash Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 632kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	192% 32.7g	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% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	68.6% 26g	32% 12g	38g per day for Men 19-50 years
Protein	47% 26.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	147% 1.9mg	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	80.4% 322μg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.8% 78mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	88.4% 371mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	38.3% 1303mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.38g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 43.5 times more Vitamin B1, 6.8 times more Vitamin B2, 29.1 times more Vitamin B3, 20.2 times more Vitamin B5, 36.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 4.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Roasted Whole Pumpkin And Squash Seeds have 1.4 times more Potassium, 2 times more Sodium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 3.9 times more Manganese and 7.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Whole Pumpkin And Squash Seeds have 1.3 times more Omega 3, 2.7 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.7 times more Fat and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Protein per 5 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.