Lets compare vitamin content per 100 grams of Whole Roasted Squash Seeds vs Oil Roasted Sunflower Seeds:
Oil Roasted Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 5.4 times more Vitamin B2, 14.4 times more Vitamin B3, 123.9 times more Vitamin B5, 21.4 times more Vitamin B6, 26 times more Vitamin B9 and 3.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds 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 Whole Roasted Squash Seeds vs Oil Roasted Sunflower Seeds:
Roasted Whole Pumpkin And Squash Seeds have 2.1 times more Magnesium, 1.9 times more Potassium, 6 times more Sodium and 2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 4.2 times more Manganese and 12.4 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
Comparison of macro-nutrients per 100 grams:
Roasted Whole Pumpkin And Squash Seeds have 2.3 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat and 3.9 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Protein per 100 g.
Both Roasted Whole Pumpkin And Squash Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.