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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.8% 574kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	3.6% 2.62g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	% 2.5g	g per day for Men 19-50 years
Fiber	17% 6.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	53.3% 30g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	103% 1.35mg	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	14.3% 57μg	56.8% 227μg	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% 1.8mg	1.56% 1.4mg	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	3.73% 0.56mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.2% 52mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	101% 8.07mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	84.8% 1.95mg	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	168% 1174mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.64mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B5, 13.5 times more Vitamin B6, 4 times more Vitamin B9 and 62.8 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted 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 Roasted Squash Seed Kernels vs Sunflower Seeds:

• Roasted Pumpkin And Squash Seed Kernels have 1.5 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 1.4 times more Copper and 5.6 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Roasted Pumpkin And Squash Seed Kernels have 1.9 times more Saturated Fat, 1.9 times more Omega 3 and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Carbohydrate, 2 times more Sugars and 1.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.