Comparing Nutrients in 7 ounces Whole Roasted Squash Seeds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Whole Roasted Squash Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.5% 885kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	96% 36.5g	58% 22g	38g per day for Men 19-50 years
Protein	65.7% 37g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	4.47% 18μg	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	0.66% 0.6mg	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	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	82% 6.57mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	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	26% 183mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	53.6% 1824mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	186% 20.4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 4.7 times more Vitamin B2, 24.6 times more Vitamin B3, 125.7 times more Vitamin B5, 21.7 times more Vitamin B6, 26.3 times more Vitamin B9 and 4.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds 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 Whole Roasted Squash Seeds vs Roasted Sunflower Seeds:

• Roasted Whole Pumpkin And Squash Seeds have 2 times more Magnesium, 6 times more Sodium and 1.9 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, 2.7 times more Copper, 4.3 times more Manganese and 12.6 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Whole Pumpkin And Squash Seeds have 2.2 times more Carbohydrate and 1.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.6 times more Fat, 1.4 times more Saturated Fat and 3.7 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Protein per 7 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.