Comparing Nutrients in 5 ounces Sunflower Seeds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	28.5% 828kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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	22% 28.3g	11.7% 15g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 1.6g	g per day for Men 19-50 years
Fiber	32% 12g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	11% 111mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	93% 7.44mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	134% 936mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.2% 7.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 9.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 16.1 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 1.3 times more Copper and 5.6 times more Selenium than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.9 times more Carbohydrate, 1.9 times more Sugars and 1.4 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.9 times more Saturated Fat, 2 times more Omega 3 and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Pumpkin And Squash Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.