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Comparing Nutrients in 100 grams Butternut Winter SquashVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Butternut Winter Squash
8%
2%
90%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

1.55%45kcal
Energy
20%584kcal
45 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.1%0.1g
Fat
53%51.5g
0.1 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.066%0.021g
Saturated Fat
14%4.46g
0.021 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.63%0.026g
Omega 3
3.75%0.06g
0.026 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.094%0.016g
Omega 6
136%23g
0.016 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9%11.7g
Carbohydrate
15.4%20g
11.7 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.03%2.2g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.2 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.37%0.99g
Fructose
NA
≤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]
0.99 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.99g
Glucose
NA
0.99 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.22g
Sucrose
%2.5g
0.22 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.26%2g
Fiber
22.6%8.6g
2 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.8%1g
Protein
37%20.8g
1 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

59%532μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
532 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.33%0.1mg
Vitamin B1
123%1.48mg
Thiamine
0.1 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.54%0.02mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.02 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.5%1.2mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
1.2 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8%0.4mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.4 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.15mg
Vitamin B6
103%1.35mg
Pyridoxine
0.15 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.75%27μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
27 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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23.3%21mg
Vitamin C
1.56%1.4mg
Ascorbic acid
21 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.6%1.44mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
1.44 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.92%1.1μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.1 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.8%48mg
Calcium
7.8%78mg
48 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8%0.072mg
Copper
200%1.8mg
0.072 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.75%0.7mg
Iron
65.6%5.25mg
0.7 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.1%34mg
Magnesium
77.4%325mg
34 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.8%0.2mg
Manganese
84.8%1.95mg
0.2 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.7%33mg
Phosphorus
94%660mg
33 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%352mg
Potassium
19%645mg
352 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.91%0.5μg
Selenium
96%53μg
0.5 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4mg
Sodium
0.6%9mg
4 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.36%0.15mg
Zinc
45.5%5mg
0.15 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.34%86.4g
Water
0.13%4.73g
86.4 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Butternut Winter Squash vs Sunflower Seeds:
Comparing minerals per 100 grams for Butternut Winter Squash vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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