Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Butternut Winter Squash	Recommended Dietary Allowance
Energy	40% 1155kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	18% 23g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	6.02% 4.37g	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	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	58% 22g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	23.5% 0.31mg	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	118% 470μg	13.4% 53.6μg	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	46.3% 41.7mg	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	345% 51.8mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	14% 139mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	16% 0.14mg	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	94% 7.54mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	17.4% 0.4mg	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	327% 2292mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Butternut Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Sunflower Seeds have 12.3 times more Vitamin B2, 5.9 times more Vitamin B3, 17.6 times more Vitamin B5, 5.2 times more Vitamin B6, 8.8 times more Vitamin B9, 18.1 times more Vitamin E and 2.5 times more Vitamin K than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain more Vitamin A and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Butternut Winter Squash provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Butternut Winter Squash:

• 7 ounces of Roasted Sunflower Seeds have 1.5 times more Calcium, 25.4 times more Copper, 5.4 times more Iron, 3.8 times more Magnesium, 10.4 times more Manganese, 35 times more Phosphorus, 2.4 times more Potassium, 158.6 times more Selenium and 35.3 times more Zinc than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 72 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 12.9 times more Energy, 498 times more Fat, 248.5 times more Saturated Fat, 2.7 times more Omega 3, 2048.9 times more Omega 6, 2.1 times more Carbohydrate, 1.2 times more Sugars, 5.6 times more Fiber and 19.3 times more Protein than Butternut Winter Squash.
• 7 ounces of Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein