Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	40.5% 1175kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 2.24g	g per day for Men 19-50 years
Fiber	55.4% 21g	31.3% 12g	38g per day for Men 19-50 years
Protein	71% 40g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	17.3% 173mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Squash Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Squash Seed Kernels:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Vitamin B2, 9.3 times more Vitamin B5, 5.5 times more Vitamin B6, 4 times more Vitamin B9 and 16.7 times more Vitamin E than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Vitamin C and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Squash Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Squash Seed Kernels:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Calcium, 1.3 times more Copper and 8.3 times more Selenium than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 2.1 times more Iron, 4.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Squash Seed Kernels contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Omega 6, 2.1 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Fiber than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.5 times more Omega 3 and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Squash Seed Kernels offer comparable quantities of Energy, Fat and Saturated Fat per seven ounces.