Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 7 ounces Winter Squash, Hubbard, BakedVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked
17%
9%
74%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

3.42%99kcal
Energy
40.5%1175kcal
99 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.27%1.23g
Fat
105%102g
1.23 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.79%0.25g
Saturated Fat
44%14g
0.25 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
20%0.32g
Omega 3
10%0.16g
0.32 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.13%0.19g
Omega 6
399%68g
0.19 gvs68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
16.5%21.5g
Carbohydrate
35%45.4g
21.5 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
13.4%9.72g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.72 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%4.7g
NA gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
25.6%9.72g
Fiber
55.4%21g
9.72 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
8.8%4.92g
Protein
71%40g
4.92 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

74%665μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
665 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
12.2%0.15mg
Vitamin B1
53%0.64mg
Thiamine
0.15 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
7.17%0.093mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.093 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
6.92%1.1mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
17.7%0.89mg
Vitamin B5
275%13.8mg
Pantothenic acid
0.89 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
26.3%0.34mg
Vitamin B6
121%1.57mg
Pyridoxine
0.34 mgvs1.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
7.94%31.8μg
Vitamin B9
116%464μg
Folates and Folic Acid
31.8 μgvs464 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
21%19mg
Vitamin C
2.43%2.2mg
Ascorbic acid
19 mgvs2.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
2.65%0.4mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
0.4 mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
2.65%3.18μg
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
3.18 μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

3.37%33.7mg
Calcium
17.3%173mg
33.7 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
9.92%0.089mg
Copper
398%3.58mg
0.089 mgvs3.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
11.7%0.93mg
Iron
106%8.5mg
0.93 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
10.4%43.7mg
Magnesium
60%252mg
43.7 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
14.7%0.34mg
Manganese
179%4.13mg
0.34 mgvs4.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
6.52%45.6mg
Phosphorus
323%2260mg
45.6 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
21%710mg
Potassium
28%958mg
710 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.16%1.2μg
Selenium
282%155μg
1.2 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.06%16mg
Sodium
0.4%5.95mg
16 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
2.7%0.3mg
Zinc
94%10.3mg
0.3 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
4.56%169g
Water
0.083%3.06g
169 gvs3.06 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 7 ounces of Winter Squash, Hubbard, Baked vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Winter Squash, Hubbard, Baked vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: