Oil Roasted Sunflower Seeds have 17.4 times more energy per 100g than Mashed Acorn Winter Squash. It has very high energy density when compared to other foods. Boiled and Mashed Acorn Winter Squash having low energy density.
Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Mashed Acorn Winter Squash?
Oil Roasted Sunflower Seeds VS Mashed Acorn Winter Squash Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Mashed Acorn Winter Squash?
Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Mashed Acorn Winter Squash:
100 calories of Oil Roasted Sunflower Seeds have 2 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.2 times more Vitamin B9 than Mashed Acorn Winter Squash.
While 100 kcal of Boiled and Mashed Acorn Winter Squash contain more Vitamin A, 5.4 times more Vitamin B1, 2.2 times more Vitamin B3, 2.6 times more Vitamin B6 and 102.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
100 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Mashed Acorn Winter Squash:
100 calories of Oil Roasted Sunflower Seeds have 2 times more Copper, 2.4 times more Phosphorus, 11.2 times more Selenium and 2.7 times more Zinc than Mashed Acorn Winter Squash.
While 100 kcal of Boiled and Mashed Acorn Winter Squash contain 5.2 times more Calcium, 2.3 times more Iron, 3.6 times more Magnesium, 9.5 times more Potassium and 1014.2 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Mashed Acorn Winter Squash contain similar levels of Manganese per 100 calories.
100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Oil Roasted Sunflower Seeds have 36.8 times more Fat, 23.9 times more Saturated Fat, 151.1 times more Omega 6 and 1.7 times more Protein than Mashed Acorn Winter Squash.
While 100 kcal of Boiled and Mashed Acorn Winter Squash contain 4.7 times more Omega 3, 6.7 times more Carbohydrate and 4.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Mashed Acorn Winter Squash offer comparable quantities of Energy per 100 calories.
100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
100 calories of Mashed Acorn Winter Squash provide inadequate amounts of Omega 6