Comparing Nutrients in 500 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Sunflower Seeds

Weight per 500 calories

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

1852g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 21.6 times more energy per unit of mass than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt, which is very high in comparison to other foods. Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt having very low energy density.

Which food has more nutrients per 500 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

83%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs 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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4.96%4.8g

Fat

45.4%44g

4.8 gvs44 g

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

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3.6%1.15g

Saturated Fat

12%3.8g

1.15 gvs3.8 g

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

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90%1.44g

Omega 3

3.2%0.051g

1.44 gvs0.051 g

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

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5.1%0.87g

Omega 6

116%19.7g

0.87 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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92%120g

Carbohydrate

13%17g

120 gvs17 g

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

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64.6%47g

Sugars

3.1%2.24g

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

47 gvs2.24 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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68.2%26g

Fiber

19.4%7.36g

26 gvs7.36 g

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

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22%12.2g

Protein

31.8%17.8g

12.2 gvs17.8 g

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

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Vitamins

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs Sunflower Seeds

12.3%111μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

111 μgvs2.57 μg

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

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58.6%0.7mg

Vitamin B1

106%1.27mg

Thiamine

0.7 mgvs1.27 mg

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

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31.3%0.41mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.41 mgvs0.3 mg

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

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94%15mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

15 mgvs7.14 mg

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

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131%6.57mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

6.57 mgvs0.97 mg

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

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141%1.83mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.83 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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37%148μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

148 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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72%65mg

Vitamin C

1.33%1.2mg

Ascorbic acid

65 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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15%2.22mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

2.22 mgvs30 mg

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

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12.3%15μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

15 μgvs0 μg

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

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Minerals

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs Sunflower Seeds

39%389mg

Calcium

6.68%66.8mg

389 mgvs66.8 mg

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

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72%0.65mg

Copper

171%1.54mg

0.65 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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78.7%6.3mg

Iron

56%4.5mg

6.3 mgvs4.5 mg

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

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48.5%204mg

Magnesium

66.3%278mg

204 mgvs278 mg

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

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87.8%2mg

Manganese

72.6%1.67mg

2 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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Phosphorus

80.7%565mg

NA mgvs565 mg

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

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63.7%2167mg

Potassium

16.2%552mg

2167 mgvs552 mg

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

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10%5.56μg

Selenium

82.5%45.4μg

5.56 μgvs45.4 μg

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

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314%4704mg

Sodium

0.51%7.7mg

4704 mgvs7.7 mg

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

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33.7%3.7mg

Zinc

39%4.3mg

3.7 mgvs4.3 mg

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

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46%1709g

Water

0.11%4.05g

1709 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Sunflower Seeds:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 43.3 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 6.8 times more Vitamin B5, 1.6 times more Vitamin B6, 54.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B9 and 13.6 times more Vitamin E than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Sunflower Seeds:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 5.8 times more Calcium, 1.4 times more Iron, 1.2 times more Manganese, 3.9 times more Potassium, 610.4 times more Sodium and 422.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.4 times more Magnesium and 8.2 times more Selenium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Dried Sunflower Seed Kernels have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 28.1 times more Omega 3, 7 times more Carbohydrate, 20.9 times more Sugars and 3.5 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.2 times more Fat, 3.3 times more Saturated Fat, 22.7 times more Omega 6 and 1.5 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Boiled Succotash with SaltSunflower SeedsVS Boiled Succotash with SaltWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: