Lets compare vitamin content per 5 ounces of Whole Roasted Squash Seeds vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 43.5 times more Vitamin B1, 6.8 times more Vitamin B2, 29.1 times more Vitamin B3, 20.2 times more Vitamin B5, 36.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 4.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Whole Roasted Squash Seeds vs Sunflower Seeds:
Roasted Whole Pumpkin And Squash Seeds have 1.4 times more Potassium, 2 times more Sodium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 3.9 times more Manganese and 7.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Roasted Whole Pumpkin And Squash Seeds have 1.3 times more Omega 3, 2.7 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.7 times more Fat and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
Both Roasted Whole Pumpkin And Squash Seeds and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat and Protein per 5 oz.
Both Roasted Whole Pumpkin And Squash Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.