Lets compare vitamin content per 14 ounces of Boiled Acorn Winter Squash with Salt vs Sunflower Seeds:
Boiled and Drained Acorn Winter Squash with Salt has 4.3 times more Vitamin A and 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.8 times more Vitamin B1, 44.4 times more Vitamin B2, 15.7 times more Vitamin B3, 3.7 times more Vitamin B5, 11.5 times more Vitamin B6 and 20.6 times more Vitamin B9 than Boiled and Drained Acorn Winter Squash with Salt.
Both Boiled and Drained Acorn Winter Squash with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Acorn Winter Squash with Salt vs Sunflower Seeds:
Boiled and Drained Acorn Winter Squash with Salt has 26.6 times more Sodium and 19 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3 times more Calcium, 34.6 times more Copper, 9.4 times more Iron, 12.5 times more Magnesium, 13.4 times more Manganese, 24.4 times more Phosphorus, 2.5 times more Potassium, 132.5 times more Selenium and 45.5 times more Zinc than Boiled and Drained Acorn Winter Squash with Salt.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels contain 17.2 times more Energy, 643.3 times more Fat, 262.1 times more Saturated Fat, 2.7 times more Omega 3, 1773.1 times more Omega 6, 2.3 times more Carbohydrate, 3.3 times more Fiber and 31 times more Protein than Boiled and Drained Acorn Winter Squash with Salt.
Both Boiled and Drained Acorn Winter Squash with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.