Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Summer Squash	24%	8%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Summer Squash	Recommended Dietary Allowance
Energy	20.4% 592kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.03% 2.2g	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% 0g	1.3% 0.95g	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	% 0.74g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.03g	g per day for Men 19-50 years
Fiber	28% 10.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	36% 20g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	16.8% 0.22mg	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	58.5% 234μg	7.25% 29μg	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	1.22% 1.1mg	19% 17mg	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	242% 36.3mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Summer Squash	Recommended Dietary Allowance
Calcium	8.7% 87mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	5.67% 0.051mg	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	53.5% 4.3mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	7.6% 0.18mg	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	163% 1139mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.56% 95g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 6.7 times more Vitamin B1, 2 times more Vitamin B2, 8.5 times more Vitamin B3, 44.8 times more Vitamin B5, 3.6 times more Vitamin B6, 8.1 times more Vitamin B9 and 302.8 times more Vitamin E than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain more Vitamin A and 15.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw All Varieties Summer Squash have similar amounts of Vitamin K per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Summer Squash:

• Oil Roasted Sunflower Seed Kernels have 5.8 times more Calcium, 35.4 times more Copper, 12.2 times more Iron, 7.5 times more Magnesium, 11.9 times more Manganese, 30 times more Phosphorus, 1.8 times more Potassium, 391 times more Selenium and 18 times more Zinc than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 61.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 37 times more Energy, 285 times more Fat, 160.6 times more Saturated Fat, 1.4 times more Omega 3, 1036.6 times more Omega 6, 6.8 times more Carbohydrate, 1.4 times more Sugars, 9.6 times more Fiber and 16.6 times more Protein than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.