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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Sunflower Seed Flour	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	22.3% 647kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	102% 17.4g	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	82% 107g	130g per day for Men 19-50 years
Sugars	NA	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	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	27% 10.3g	96% 36.5g	38g per day for Men 19-50 years
Protein	170% 95g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	5.65% 0.073mg	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	4.47% 18μg	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	0.66% 0.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	152% 1.37mg	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	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	42.8% 0.98mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	336% 5043mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Roasted Whole Pumpkin And Squash Seeds with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour versus 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sunflower Seed Flour have 93.7 times more Vitamin B1, 5.1 times more Vitamin B2, 25.6 times more Vitamin B3, 117.9 times more Vitamin B5, 20.4 times more Vitamin B6 and 24.7 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 7 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Flour have 2.1 times more Calcium, 2.5 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 4 times more Manganese and 7.5 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 13.7 times more Potassium, 847 times more Sodium and 2.1 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 2.6 times more Protein than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 1.4 times more Energy, 12 times more Fat, 26.6 times more Saturated Fat, 38.5 times more Omega 3, 10.1 times more Omega 6, 1.5 times more Carbohydrate and 3.5 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3