Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	30.3% 877kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	58.6% 76g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	68.6% 26g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	2.53% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	4.03% 0.052mg	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	84.3% 337μg	3.2% 12.8μg	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	0.47% 0.43mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	109% 0.98mg	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	121% 9.65mg	58.6% 4.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	88.4% 371mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	30.6% 0.7mg	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	234% 1641mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	38.3% 1303mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	240% 3602mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.17% 6.38g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Roasted Whole Pumpkin And Squash Seeds with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 5 ounces of Toasted Sunflower Seeds have 9.6 times more Vitamin B1, 5.5 times more Vitamin B2, 14.7 times more Vitamin B3, 126.1 times more Vitamin B5, 21.8 times more Vitamin B6 and 26.4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 5 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 5 ounces of Toasted Sunflower Seeds have 2.7 times more Copper, 2.1 times more Iron, 4.3 times more Manganese and 12.6 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 2 times more Magnesium, 1.9 times more Potassium, 847 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.4 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat and 4.3 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 5 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 2.6 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Whole Pumpkin And Squash Seeds with Salt offer comparable quantities of Omega 3 and Protein per five ounces.