Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Summer Squash	24%	8%	68%

Macro Nutrients

	Toasted Sunflower Seeds	Summer Squash	Recommended Dietary Allowance
Energy	21.3% 619kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	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	16% 20.6g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	27% 0.33mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Summer Squash	Recommended Dietary Allowance
Calcium	5.7% 57mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	85% 6.8mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1158mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	NA	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	48% 5.3mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Summer Squash per 100 g

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

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

• 100 grams of Toasted Sunflower Seeds have 6.8 times more Vitamin B1, 2 times more Vitamin B2, 8.6 times more Vitamin B3, 45.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 8.2 times more Vitamin B9 than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 12.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Toasted Sunflower Seeds have 3.8 times more Calcium, 36 times more Copper, 19.5 times more Iron, 7.6 times more Magnesium, 12.1 times more Manganese, 30.5 times more Phosphorus, 1.9 times more Potassium and 18.3 times more Zinc than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 94.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Summer Squash lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 38.7 times more Energy, 315.6 times more Fat, 135.3 times more Saturated Fat, 1.4 times more Omega 3, 1133 times more Omega 6, 6.1 times more Carbohydrate, 10.5 times more Fiber and 14.2 times more Protein than Summer Squash.
• 100 grams of Summer Squash provide inadequate amounts of Energy and Omega 6