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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	34% 13g	45% 17g	38g per day for Men 19-50 years
Protein	106% 59.2g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	205% 2.67mg	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	113% 450μg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 13.5 times more Vitamin B6, 4 times more Vitamin B9 and 62.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Roasted Pumpkin And Squash Seed Kernels have 1.5 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 1.4 times more Copper and 5.6 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 1.9 times more Saturated Fat, 1.9 times more Omega 3 and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Carbohydrate, 2 times more Sugars and 1.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 7 oz.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.