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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.13% 0.022g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	NA	38g per day for Men 19-50 years
Protein	71% 40g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	10.5% 0.14mg	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	7.94% 31.8μg	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	7.7% 6.95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	7.94% 0.071mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	15% 0.34mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.7% 174g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 6.4 times more Vitamin B1, 7.2 times more Vitamin B2, 8.9 times more Vitamin B3, 45.1 times more Vitamin B5, 11.5 times more Vitamin B6 and 14.6 times more Vitamin B9 than Boiled Frozen Butternut Winter Squash no Salt.
• While Boiled Frozen Butternut Winter Squash no Salt contains more Vitamin A and 3.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 4.6 times more Calcium, 50.1 times more Copper, 7.4 times more Iron, 14.1 times more Magnesium, 12 times more Manganese, 81.4 times more Phosphorus, 3.6 times more Potassium, 156.4 times more Selenium and 43.4 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• While Boiled Frozen Butternut Winter Squash no Salt contains 57 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 15.2 times more Energy, 732.9 times more Fat, 504.9 times more Saturated Fat, 4.5 times more Omega 3, 3109.8 times more Omega 6, 2.3 times more Carbohydrate and 16.3 times more Protein than Boiled Frozen Butternut Winter Squash no Salt.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.