Lets compare vitamin content per 100 grams of Squash Seed Kernels vs Sunflower Seeds:
Dried Pumpkin And Squash Seed Kernels have 1.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 9.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 16.1 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Squash Seed Kernels vs Sunflower Seeds:
Dried Pumpkin And Squash Seed Kernels have 1.7 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 1.3 times more Copper and 5.6 times more Selenium than Dried Pumpkin And Squash Seed Kernels.
Comparison of macro-nutrients per 100 grams:
Dried Pumpkin And Squash Seed Kernels have 1.9 times more Saturated Fat, 2 times more Omega 3 and 1.5 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Carbohydrate, 1.9 times more Sugars and 1.4 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 100 g.
Both Dried Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.