Comparing Nutrients in 5 ounces Sunflower Seeds VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Sunflower Seeds	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	28.5% 828kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.092% 0.016g	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	3.23% 4.2g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	2.33% 1.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	5.22% 2g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	4.58% 0.06mg	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	3.54% 14μg	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	4.25% 3.83mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	11% 111mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	12.6% 0.11mg	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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	5.98% 0.14mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.68% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• Dried Sunflower Seed Kernels have 92.5 times more Vitamin B1, 13.1 times more Vitamin B2, 19.9 times more Vitamin B3, 23.5 times more Vitamin B5, 32 times more Vitamin B6, 22.7 times more Vitamin B9 and 293.1 times more Vitamin E than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• Dried Sunflower Seed Kernels have 6.5 times more Calcium, 22.5 times more Copper, 7.4 times more Iron, 25 times more Magnesium, 20.1 times more Manganese, 31.4 times more Phosphorus, 6.7 times more Potassium, 265 times more Selenium and 17.2 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 20.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 44.9 times more Energy, 735.1 times more Fat, 297 times more Saturated Fat, 3.2 times more Omega 3, 2095.5 times more Omega 6, 6.8 times more Carbohydrate, 2.2 times more Sugars, 6.1 times more Fiber and 34.1 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Dried Sunflower Seed Kernels as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.