Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Sunflower Seed Flour	Squash Seed Kernels	Recommended Dietary Allowance
Energy	22.3% 647kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	27% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	170% 95g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	22% 0.28mg	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	110% 441μg	28.8% 115μg	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	2.87% 2.58mg	4.2% 3.77mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	22.6% 226mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	296% 2.67mg	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	164% 13mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	392% 9mg	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	195% 1367mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Squash Seed Kernels per 7 oz

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

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

• 7 ounces of Sunflower Seed Flour have 11.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 8.8 times more Vitamin B5, 5.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Flour have 2.5 times more Calcium, 1.3 times more Copper and 6.2 times more Selenium than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 12.1 times more Potassium and 1.6 times more Zinc than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 3.3 times more Carbohydrate and 1.6 times more Protein than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Energy, 30.5 times more Fat, 62.7 times more Saturated Fat, 60 times more Omega 3 and 23.9 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Squash Seed Kernels offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3