Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Sunflower Seeds

Weight per 500 calories

Roasted Squash Seed Kernels

87g

Sunflower Seeds

85.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Roasted Squash Seed Kernels or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Roasted Squash Seed Kernels

19%

71%

10%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Roasted Squash Seed Kernelsvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44%42.7g

Fat

45.4%44g

42.7 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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23.3%7.44g

Saturated Fat

12%3.8g

7.44 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.04%0.097g

Omega 3

3.2%0.051g

0.097 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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100%17g

Omega 6

116%19.7g

17 gvs19.7 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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9.86%13g

Carbohydrate

13%17g

13 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.55%1.12g

Sugars

3.1%2.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.12 gvs2.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.084%0.061g

Fructose

≤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]

0.061 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.061g

Glucose

0.061 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.99g

Sucrose

%2.14g

0.99 gvs2.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.66g

Fiber

19.4%7.36g

5.66 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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46.4%26g

Protein

31.8%17.8g

26 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Squash Seed Kernelsvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.1%0.061mg

Vitamin B1

106%1.27mg

Thiamine

0.061 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.13 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.86mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

3.86 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.93%0.5mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.5 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.7%0.087mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.087 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.4%49.7μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

49.7 μgvs194 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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1.74%1.57mg

Vitamin C

1.33%1.2mg

Ascorbic acid

1.57 mgvs1.2 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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3.25%0.49mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.49 mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.27%3.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.9 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Squash Seed Kernelsvs Sunflower Seeds

4.53%45.3mg

Calcium

6.68%66.8mg

45.3 mgvs66.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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123%1.1mg

Copper

171%1.54mg

1.1 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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88%7.03mg

Iron

56%4.5mg

7.03 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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114%479mg

Magnesium

66.3%278mg

479 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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170%3.9mg

Manganese

72.6%1.67mg

3.9 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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146%1023mg

Phosphorus

80.7%565mg

1023 mgvs565 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%686mg

Potassium

16.2%552mg

686 mgvs552 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.2μg

Selenium

82.5%45.4μg

8.2 μgvs45.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.05%15.7mg

Sodium

0.51%7.7mg

15.7 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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60.5%6.66mg

Zinc

39%4.3mg

6.66 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.048%1.77g

Water

0.11%4.05g

1.77 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Roasted Squash Seed Kernels vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 20.8 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 13.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 61.7 times more Vitamin E than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Squash Seed Kernels vs Sunflower Seeds:

Roasted Pumpkin And Squash Seed Kernels have 1.6 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 1.4 times more Copper and 5.5 times more Selenium than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Roasted Pumpkin And Squash Seed Kernels have 2 times more Saturated Fat, 1.9 times more Omega 3 and 1.5 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 500 kcal.
Both Roasted Pumpkin And Squash Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Squash Seed KernelsVS Dried Safflower SeedsSunflower SeedsVS Dried Safflower SeedsRoasted Squash Seed KernelsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Squash Seed Kernels or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: