Comparing Nutrients in 7 ounces Sunflower Seeds VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Sunflower Seeds	Boiled Summer Squash	Recommended Dietary Allowance
Energy	40% 1159kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.57% 0.097g	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	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	7.1% 5.14g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	9.92% 0.13mg	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	9.92% 39.7μg	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	12% 11mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	22.7% 0.2mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	18.4% 0.42mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	5.03% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Boiled Summer Squash:

• Dried Sunflower Seed Kernels have 33.6 times more Vitamin B1, 8.7 times more Vitamin B2, 16.2 times more Vitamin B3, 8.2 times more Vitamin B5, 20.7 times more Vitamin B6, 11.4 times more Vitamin B9 and 251.2 times more Vitamin E than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 3.7 times more Vitamin A, 3.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Boiled Summer Squash:

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 17.5 times more Copper, 14.6 times more Iron, 13.5 times more Magnesium, 9.2 times more Manganese, 16.9 times more Phosphorus, 3.4 times more Potassium, 265 times more Selenium and 12.8 times more Zinc than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 19.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 29.2 times more Energy, 166 times more Fat, 69.6 times more Saturated Fat, 470.4 times more Omega 6, 4.6 times more Carbohydrate, 6.1 times more Fiber and 22.8 times more Protein than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.4 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained All Varieties Summer Squash have similar amounts of Sugars per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.