Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	1.05% 0.18g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	7.55% 5.48g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	71% 40g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	17.3% 173mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.9% 182g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Spaghetti Winter 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 Spaghetti Winter Squash:

• 7 ounces of Oil Roasted Sunflower Seeds have 8.6 times more Vitamin B1, 15.6 times more Vitamin B2, 4.3 times more Vitamin B3, 19.3 times more Vitamin B5, 7.8 times more Vitamin B6, 19.5 times more Vitamin B9, 279.5 times more Vitamin E and 3.4 times more Vitamin K than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Spaghetti Winter Squash 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 Spaghetti Winter Squash:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.8 times more Calcium, 48.8 times more Copper, 13.8 times more Iron, 10.6 times more Magnesium, 16.6 times more Manganese, 94.9 times more Phosphorus, 4.5 times more Potassium, 260.7 times more Selenium and 27.4 times more Zinc than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 59.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 19.1 times more Energy, 90 times more Fat, 60.4 times more Saturated Fat, 380.1 times more Omega 6, 3.3 times more Carbohydrate, 7.1 times more Fiber and 31.3 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.8 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Spaghetti Winter Squash offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein