Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	40.5% 1175kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	6.8% 4.92g	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	3.6% 2.6g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0.54g	g per day for Men 19-50 years
Fiber	55.4% 21g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	71% 40g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	12% 0.15mg	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	11.4% 45.6μg	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	2.43% 2.2mg	25.6% 23mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	17.3% 173mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	14.3% 0.13mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	13.5% 0.31mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Crookneck And Straightneck Summer Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Boiled Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Boiled Crookneck And Straightneck Summer Squash:

• 7 ounces of Oil Roasted Sunflower Seeds have 7.4 times more Vitamin B1, 11.2 times more Vitamin B2, 8.1 times more Vitamin B3, 21.5 times more Vitamin B5, 10.2 times more Vitamin B6, 10.2 times more Vitamin B9 and 302.8 times more Vitamin E than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain more Vitamin A, 10.5 times more Vitamin C and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Boiled Crookneck And Straightneck Summer Squash:

• 7 ounces of Oil Roasted Sunflower Seeds have 4 times more Calcium, 27.8 times more Copper, 11.6 times more Iron, 7.9 times more Magnesium, 13.2 times more Manganese, 39.3 times more Phosphorus, 2.7 times more Potassium, 391 times more Selenium and 23.7 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 61.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 31.2 times more Energy, 131.5 times more Fat, 110.4 times more Saturated Fat, 698.1 times more Omega 6, 6 times more Carbohydrate, 1.3 times more Sugars, 9.6 times more Fiber and 19.3 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• Both Oil Roasted Sunflower Seeds and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein