Comparing Nutrients in 7 ounces Mashed Hubbard Winter Squash VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Mashed Hubbard Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	37% 12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	31.4% 41g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	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	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	60% 23g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	44% 397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	123% 1.6mg	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	4.96% 20μg	118% 472μg	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	14.3% 13mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	404% 3.64mg	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	6.95% 0.56mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	182% 4.2mg	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	3.97% 27.8mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Mashed Hubbard Winter Squash versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mashed Hubbard Winter Squash vs Toasted Sunflower Seeds:

• 7 ounces of Mashed Hubbard Winter Squash have more Vitamin A and 4.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.7 times more Vitamin B1, 10.2 times more Vitamin B2, 12.6 times more Vitamin B3, 23.8 times more Vitamin B5, 7.8 times more Vitamin B6 and 23.8 times more Vitamin B9 than Boiled and Mashed Hubbard Winter Squash.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Mashed Hubbard Winter Squash as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mashed Hubbard Winter Squash vs Toasted Sunflower Seeds:

• 7 ounces of Mashed Hubbard Winter Squash have 91.1 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.7 times more Calcium, 39 times more Copper, 24.3 times more Iron, 9.9 times more Magnesium, 16.8 times more Manganese, 82.7 times more Phosphorus, 2.3 times more Potassium and 53 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• 7 ounces of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mashed Hubbard Winter Squash have 1.2 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 20.6 times more Energy, 153.5 times more Fat, 78.3 times more Saturated Fat, 644.7 times more Omega 6, 3.2 times more Carbohydrate, 4 times more Fiber and 11.6 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• 7 ounces of Mashed Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6