Comparing Nutrients in 7 ounces Canned Summer Squash, Zucchini, Italian Style VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Sunflower Seeds	Recommended Dietary Allowance
Energy	2% 57.5kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	3.65% 2.04g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.55% 1.05mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	205% 2.67mg	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	15% 59.5μg	113% 450μg	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	5.07% 4.56mg	3.1% 2.78mg	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	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	397% 3.57mg	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	17% 1.35mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	168% 3.87mg	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	8.22% 57.5mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Summer Squash, Zucchini, Italian Style vs Sunflower Seeds:

• Canned Summer Squash, Zucchini, Italian Style has 9 times more Vitamin A and 1.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 35.2 times more Vitamin B1, 8.9 times more Vitamin B2, 15.8 times more Vitamin B3, 4.1 times more Vitamin B5, 8.8 times more Vitamin B6 and 7.6 times more Vitamin B9 than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Summer Squash, Zucchini, Italian Style vs Sunflower Seeds:

• Canned Summer Squash, Zucchini, Italian Style has 41.6 times more Sodium and 19.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 18.4 times more Copper, 7.7 times more Iron, 23.2 times more Magnesium, 8.1 times more Manganese, 22.8 times more Phosphorus, 2.4 times more Potassium, 132.5 times more Selenium and 19.2 times more Zinc than Canned Summer Squash, Zucchini, Italian Style.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels contain 20.1 times more Energy, 467.8 times more Fat, 193.7 times more Saturated Fat, 2.1 times more Omega 3, 1355.9 times more Omega 6, 2.9 times more Carbohydrate and 20.2 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.