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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Winter Squash	10%	3%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Winter Squash	Recommended Dietary Allowance
Energy	20.4% 592kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.12% 0.021g	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	6.6% 8.6g	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	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	36% 20g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	12% 0.16mg	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	6% 24μg	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	13.7% 12.3mg	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	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Winter Squash	Recommended Dietary Allowance
Calcium	8.7% 87mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	7.9% 0.071mg	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	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	7.1% 0.16mg	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	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.43% 89.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 10.7 times more Vitamin B1, 4.5 times more Vitamin B2, 8.3 times more Vitamin B3, 36.9 times more Vitamin B5, 5.1 times more Vitamin B6, 9.8 times more Vitamin B9, 302.8 times more Vitamin E and 2.8 times more Vitamin K than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain more Vitamin A and 11.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Oil Roasted Sunflower Seed Kernels have 3.1 times more Calcium, 25.4 times more Copper, 7.4 times more Iron, 9.1 times more Magnesium, 12.8 times more Manganese, 49.5 times more Phosphorus, 1.4 times more Potassium, 195.5 times more Selenium and 24.8 times more Zinc than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 58.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 17.4 times more Energy, 394.6 times more Fat, 261.8 times more Saturated Fat, 2.3 times more Omega 3, 1629 times more Omega 6, 2.7 times more Carbohydrate, 1.4 times more Sugars, 7.1 times more Fiber and 21.1 times more Protein than Raw All Varieties Winter Squash.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw All Varieties Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.