Comparing Nutrients in 7 ounces Squash Seed Kernels VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Squash Seed Kernels	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.3% 1109kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	37% 12g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	31.4% 41g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	60% 23g	38g per day for Men 19-50 years
Protein	107% 60g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	123% 1.6mg	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	28.8% 115μg	118% 472μg	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	4.2% 3.77mg	3.1% 2.78mg	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	29% 4.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	404% 3.64mg	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	219% 17.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	182% 4.2mg	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	350% 2447mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Squash Seed Kernels versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Squash Seed Kernels vs Toasted Sunflower Seeds:

• 7 ounces of Squash Seed Kernels have 1.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 9.4 times more Vitamin B5, 5.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Pumpkin And Squash Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Toasted Sunflower Seeds:

• 7 ounces of Squash Seed Kernels have 1.3 times more Iron, 4.6 times more Magnesium, 2.1 times more Manganese, 1.6 times more Potassium and 1.5 times more Zinc than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sunflower Seeds contain similar levels of Calcium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Squash Seed Kernels have 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.8 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Omega 6, 1.9 times more Carbohydrate and 1.9 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Toasted Sunflower Seeds offer comparable quantities of Energy and Fat per seven ounces.