Comparing Nutrients in 5 ounces Baked Butternut Winter Squash VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	22.5% 29g	130g per day for Men 19-50 years
Sugars	3.85% 2.8g	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	12% 4.54g	43% 16.3g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	87.8% 1.14mg	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	6.73% 27μg	84.3% 337μg	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	23.8% 21.4mg	2.2% 2mg	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	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	289% 2.6mg	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	10.6% 0.85mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	130% 3mg	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	5.47% 38.3mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Butternut Winter Squash vs Toasted Sunflower Seeds:

• Baked Butternut Winter Squash has more Vitamin A and 10.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.5 times more Vitamin B1, 16.8 times more Vitamin B2, 4.3 times more Vitamin B3, 19.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 12.5 times more Vitamin B9 than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Butternut Winter Squash vs Toasted Sunflower Seeds:

• Baked Butternut Winter Squash has 87.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 28.2 times more Copper, 11.4 times more Iron, 4.4 times more Magnesium, 12.3 times more Manganese, 42.9 times more Phosphorus, 1.7 times more Potassium and 40.8 times more Zinc than Baked Butternut Winter Squash.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 15.5 times more Energy, 631.1 times more Fat, 313.3 times more Saturated Fat, 3.3 times more Omega 3, 2670.7 times more Omega 6, 2 times more Carbohydrate, 3.6 times more Fiber and 19.1 times more Protein than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.