Comparing Nutrients in 7 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	7.47% 5.4g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.26g	NA	g per day for Men 19-50 years
Fiber	34% 13g	58% 22g	38g per day for Men 19-50 years
Protein	106% 59.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	28.3% 113μg	118% 470μg	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	3.97% 3.57mg	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	7.4% 1.1mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	404% 3.63mg	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	200% 16mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	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	333% 2330mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt vs Roasted Sunflower Seeds:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.3 times more Vitamin C and 1.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 12.4 times more Vitamin B5, 8 times more Vitamin B6, 4.2 times more Vitamin B9 and 46.6 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Roasted Sunflower Seeds:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 2.1 times more Iron, 4.3 times more Magnesium, 2.1 times more Manganese, 85.3 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 1.4 times more Copper and 8.4 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.6 times more Saturated Fat, 1.6 times more Omega 3 and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Omega 6, 1.6 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Fiber than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 7 oz.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.