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

Macros Ratio

Protein Fat Carbs

Whole Roasted Squash Seeds
16%
38%
46%
Roasted Sunflower Seeds
12%
72%
16%
5 oz ▼

Macro Nutrients

21.8%632kcal
Energy
28.4%825kcal
632 kcalvs825 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28.3%27.5g
Fat
72.8%70.6g
27.5 gvs70.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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16.3%5.2g
Saturated Fat
23%7.4g
5.2 gvs7.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.82%0.11g
Omega 3
6.1%0.098g
0.11 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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73%12.4g
Omega 6
273%46.5g
12.4 gvs46.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.6%76g
Carbohydrate
26.2%34g
76 gvs34 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.34%3.87g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.87 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
68.6%26g
Fiber
41.4%15.7g
26 gvs15.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
47%26.3g
Protein
49%27.4g
26.3 gvs27.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.47%4.25μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
4.25 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4%0.048mg
Vitamin B1
12.5%0.15mg
Thiamine
0.048 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.67%0.074mg
Vitamin B2
27%0.35mg
Riboflavin
0.074 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.53%0.41mg
Vitamin B3
62.4%10mg
Niacin, nicotinic acid, niacinamide
0.41 mgvs10 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.6%0.079mg
Vitamin B5
200%9.98mg
Pantothenic acid
0.079 mgvs9.98 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
4.03%0.052mg
Vitamin B6
87.7%1.14mg
Pyridoxine
0.052 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.2%12.8μg
Vitamin B9
84%336μg
Folates and Folic Acid
12.8 μgvs336 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.47%0.43mg
Vitamin C
2.2%2mg
Ascorbic acid
0.43 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
247%37mg
Tocopherols and Tocotrienols
NA mgvs37 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
NA μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.8%78mg
Calcium
9.92%99mg
78 mgvs99 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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109%0.98mg
Copper
288%2.6mg
0.98 mgvs2.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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58.6%4.7mg
Iron
67.3%5.4mg
4.7 mgvs5.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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88.4%371mg
Magnesium
43.5%183mg
371 mgvs183 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30.6%0.7mg
Manganese
130%3mg
0.7 mgvs3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18.6%130mg
Phosphorus
234%1637mg
130 mgvs1637 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.3%1303mg
Potassium
35.4%1205mg
1303 mgvs1205 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
204%112μg
NA μgvs112 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.7%25.5mg
Sodium
0.28%4.25mg
25.5 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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133%14.6mg
Zinc
68%7.5mg
14.6 mgvs7.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.38g
Water
0.046%1.7g
6.38 gvs1.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Whole Roasted Squash Seeds vs Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Whole Roasted Squash Seeds vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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