Oil Roasted Sunflower Seed Kernels have 19.7 times more energy per unit of mass than Boiled and Mashed Hubbard Winter Squash, which is very high in comparison to other foods. Mashed Hubbard Winter Squash having low energy density.
Discover which food has more nutrients per 100 calories - Mashed Hubbard Winter Squash or Oil Roasted Sunflower Seeds?
Mashed Hubbard Winter Squash VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Mashed Hubbard Winter Squash or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Mashed Hubbard Winter Squash vs Oil Roasted Sunflower Seeds:
100 calories of Mashed Hubbard Winter Squash have more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 116.6 times more Vitamin C and 6.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 15.3 times more Vitamin E than Boiled and Mashed Hubbard Winter Squash.
Both Mashed Hubbard Winter Squash and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B5 and Vitamin B9 per 100 calories.
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
Both Boiled and Mashed Hubbard Winter Squash as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Mashed Hubbard Winter Squash vs Oil Roasted Sunflower Seeds:
100 calories of Mashed Hubbard Winter Squash have 2.3 times more Calcium, 1.3 times more Iron, 2 times more Magnesium, 8.7 times more Potassium and 1167.3 times more Water than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 4.1 times more Phosphorus, 13.2 times more Selenium and 2.6 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
Both Mashed Hubbard Winter Squash and Oil Roasted Sunflower Seeds contain similar levels of Manganese per 100 calories.
100 calories of Mashed Hubbard Winter Squash lack sufficient amounts of Selenium
100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Mashed Hubbard Winter Squash have 23.6 times more Omega 3, 5.6 times more Carbohydrate, 18.6 times more Sugars, 5.4 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 7 times more Fat, 4.7 times more Saturated Fat and 29.9 times more Omega 6 than Boiled and Mashed Hubbard Winter Squash.
Both Mashed Hubbard Winter Squash and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of Mashed Hubbard Winter Squash provide inadequate amounts of Omega 6
100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3