Comparing Nutrients in 100 grams Squash Seed Kernels VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Squash Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.3% 559kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	27% 8.66g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.24% 10.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	4.3% 3.1g	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	0.21% 0.15g	0% 0g	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	% 0.13g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 2.37g	g per day for Men 19-50 years
Fiber	15.8% 6g	28% 10.6g	38g per day for Men 19-50 years
Protein	54% 30.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	61% 0.79mg	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	14.5% 58μg	58.5% 234μg	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	2.1% 1.9mg	1.22% 1.1mg	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	14.5% 2.18mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.6% 46mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	200% 1.8mg	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	110% 8.8mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	141% 592mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	198% 4.54mg	90% 2.08mg	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	176% 1233mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	23.8% 809mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Squash Seed Kernels vs Oil Roasted Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 1.2 times more Vitamin B3, 1.7 times more Vitamin C and 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 9.3 times more Vitamin B5, 5.5 times more Vitamin B6, 4 times more Vitamin B9 and 16.7 times more Vitamin E than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 g.
• Both Dried Pumpkin And Squash Seed Kernels as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 2.1 times more Iron, 4.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 1.3 times more Copper and 8.3 times more Selenium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pumpkin And Squash Seed Kernels have 1.2 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Omega 6, 2.1 times more Carbohydrate, 2.2 times more Sugars and 1.8 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fat per 100 g.
• Both Dried Pumpkin And Squash Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.