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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Butternut Winter Squash	Recommended Dietary Allowance
Energy	20.4% 592kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.094% 0.016g	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	9% 11.7g	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	1.37% 0.99g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.22g	g per day for Men 19-50 years
Fiber	28% 10.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	36% 20g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	12% 0.15mg	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	6.75% 27μg	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	23.3% 21mg	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	9.6% 1.44mg	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	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	8.7% 87mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	8% 0.072mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	8.8% 0.2mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	10.4% 352mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	0.91% 0.5μg	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	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.34% 86.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Butternut Winter Squash per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oil Roasted Sunflower Seeds have 3.2 times more Vitamin B1, 14 times more Vitamin B2, 3.4 times more Vitamin B3, 17.4 times more Vitamin B5, 5.1 times more Vitamin B6, 8.7 times more Vitamin B9, 25.2 times more Vitamin E and 2.8 times more Vitamin K than Butternut Winter Squash.
• While 100 g of Raw Butternut Winter Squash contain more Vitamin A and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Sunflower Seeds have 1.8 times more Calcium, 25.1 times more Copper, 6.1 times more Iron, 3.7 times more Magnesium, 10.3 times more Manganese, 34.5 times more Phosphorus, 1.4 times more Potassium, 156.4 times more Selenium and 34.7 times more Zinc than Butternut Winter Squash.
• While 100 g of Raw Butternut Winter Squash contain 56.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 13.2 times more Energy, 513 times more Fat, 336.6 times more Saturated Fat, 3.1 times more Omega 3, 2138 times more Omega 6, 2 times more Carbohydrate, 1.4 times more Sugars, 5.3 times more Fiber and 20.1 times more Protein than Butternut Winter Squash.
• 100 grams of Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein