Comparing Nutrients in 100 grams Boiled Hubbard Winter Squash with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Hubbard Winter Squash with Salt	17%	9%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Hubbard Winter Squash with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.03% 30kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	6.06% 0.097g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.97% 6.46g	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.04% 2.93g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	7.63% 2.9g	28% 10.6g	38g per day for Men 19-50 years
Protein	2.64% 1.48g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Hubbard Winter Squash with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	61% 0.79mg	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	2.5% 10μg	58.5% 234μg	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	7.22% 6.5mg	1.22% 1.1mg	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	0.8% 0.12mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hubbard Winter Squash with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1% 10mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	200% 1.8mg	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	3.5% 0.28mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	5.48% 0.13mg	90% 2.08mg	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	2% 14mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.46% 91g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hubbard Winter Squash with Salt VS Oil Roasted Sunflower Seeds per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Hubbard Winter Squash with Salt vs Oil Roasted Sunflower Seeds:

• 100 grams of Boiled Hubbard Winter Squash with Salt have more Vitamin A and 5.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 7.6 times more Vitamin B1, 10 times more Vitamin B2, 12.4 times more Vitamin B3, 23.4 times more Vitamin B5, 7.7 times more Vitamin B6, 23.4 times more Vitamin B9, 302.8 times more Vitamin E and 3.1 times more Vitamin K than Boiled and Drained Hubbard Winter Squash with Salt.
• 100 grams of Boiled Hubbard Winter Squash with Salt have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Hubbard Winter Squash with Salt vs Oil Roasted Sunflower Seeds:

• 100 grams of Boiled Hubbard Winter Squash with Salt have 80.3 times more Sodium and 59.2 times more Water than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 8.7 times more Calcium, 38.4 times more Copper, 15.3 times more Iron, 9.8 times more Magnesium, 16.5 times more Manganese, 81.4 times more Phosphorus, 2.3 times more Potassium, 260.7 times more Selenium and 52.1 times more Zinc than Boiled and Drained Hubbard Winter Squash with Salt.
• 100 grams of Boiled Hubbard Winter Squash with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Oil Roasted Sunflower Seed Kernels contain 19.7 times more Energy, 138.6 times more Fat, 93 times more Saturated Fat, 589.8 times more Omega 6, 3.5 times more Carbohydrate, 3.7 times more Fiber and 13.6 times more Protein than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 and Sugars per 100 grams.
• 100 grams of Boiled Hubbard Winter Squash with Salt provide inadequate amounts of Energy and Omega 6