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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Sunflower Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	40% 1159kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	53% 17g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	22.5% 29g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 2.26g	g per day for Men 19-50 years
Fiber	45% 17g	34% 13g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	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	245% 2.94mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	15.3% 0.2mg	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	113% 450μg	28.3% 113μg	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	3.1% 2.78mg	3.97% 3.57mg	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	465% 69.8mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	281% 2.53mg	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	130% 10.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	387% 8.9mg	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	187% 1310mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	138% 15mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.11% 4.03g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 1.4 times more Copper and 5.6 times more Selenium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 28.4 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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