Lets compare vitamin content per 100 grams of Mashed Acorn Winter Squash vs Roasted Sunflower Seeds:
Boiled and Mashed Acorn Winter Squash has more Vitamin A and 4.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 30.8 times more Vitamin B2, 13.3 times more Vitamin B3, 23.2 times more Vitamin B5, 6.9 times more Vitamin B6 and 21.5 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
Both Boiled and Mashed Acorn Winter Squash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 g.
Both Boiled and Mashed Acorn Winter Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Mashed Acorn Winter Squash vs Roasted Sunflower Seeds:
Boiled and Mashed Acorn Winter Squash has 74.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 35.2 times more Copper, 6.8 times more Iron, 5 times more Magnesium, 14.5 times more Manganese, 42.8 times more Phosphorus, 3.2 times more Potassium, 198.3 times more Selenium and 48.1 times more Zinc than Boiled and Mashed Acorn Winter Squash.
Comparison of macro-nutrients per 100 grams:
Dry Roasted Sunflower Seed Kernels no Salt contain 17.1 times more Energy, 622.5 times more Fat, 307 times more Saturated Fat, 3.1 times more Omega 3, 2521.7 times more Omega 6, 2.7 times more Carbohydrate, 4.3 times more Fiber and 28.9 times more Protein than Boiled and Mashed Acorn Winter Squash.
Both Boiled and Mashed Acorn Winter Squash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.