Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Toasted Sunflower Seeds	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	21.3% 619kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	41.3% 53.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Whole Roasted Squash 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	27% 0.33mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	2.85% 0.037mg	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	59.5% 238μg	2.25% 9μg	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	1.56% 1.4mg	0.33% 0.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	5.7% 57mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	76.7% 0.69mg	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	85% 6.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	21.6% 0.5mg	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	165% 1158mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Whole Roasted Squash Seeds per 100 g

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

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Whole Roasted Squash Seeds:

• 100 grams of Toasted Sunflower Seeds have 9.6 times more Vitamin B1, 5.5 times more Vitamin B2, 14.7 times more Vitamin B3, 126.1 times more Vitamin B5, 21.8 times more Vitamin B6 and 26.4 times more Vitamin B9 than Whole Roasted Squash Seeds.
• 100 grams of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Whole Roasted Squash Seeds:

• 100 grams of Toasted Sunflower Seeds have 2.7 times more Copper, 2.1 times more Iron, 4.3 times more Manganese and 12.6 times more Phosphorus than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 2 times more Magnesium, 1.9 times more Potassium and 1.9 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Whole Roasted Squash Seeds contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.4 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat and 4.3 times more Omega 6 than Whole Roasted Squash Seeds.
• While 100 g of Roasted Whole Pumpkin And Squash Seeds contain 2.6 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Whole Roasted Squash Seeds offer comparable quantities of Omega 3 and Protein per 100 grams.