Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Sunflower Seed Butter	Squash Seed Kernels	Recommended Dietary Allowance
Energy	30% 875kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	11.7% 15g	130g per day for Men 19-50 years
Sugars	20.6% 15g	2.74% 2g	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% 0g	0.29% 0.21g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 15g	% 1.6g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	15.6% 0.2mg	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	84% 336μg	20.6% 82.2μg	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	4.25% 3.83mg	3% 2.7mg	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	216% 32.4mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	9.07% 91mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	212% 1.9mg	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	73% 5.84mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	280% 6.44mg	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	135% 944mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Squash Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Butter versus 5 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Sunflower Seed Butter have 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.8 times more Vitamin B6, 4.1 times more Vitamin B9, 1.4 times more Vitamin C and 10.5 times more Vitamin E than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 5.2 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Squash Seed Kernels provide similar amounts of Vitamin B2 per five ounces.
• Both Sunflower Seed Butter no Salt as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 1.4 times more Calcium and 11.1 times more Selenium than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 2.1 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Squash Seed Kernels contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 2.2 times more Carbohydrate and 7.5 times more Sugars than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat, 2.4 times more Omega 3, 2.1 times more Omega 6 and 1.7 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Squash Seed Kernels offer comparable quantities of Energy, Fat and Fiber per five ounces.