Lets compare vitamin content per 100 grams of Sunflower Seeds vs Whole Roasted Squash Seeds:
Dried Sunflower Seed Kernels have 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 Dried Sunflower Seed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Whole Roasted Squash Seeds:
Dried Sunflower Seed Kernels have 1.4 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium, 3.9 times more Manganese and 7.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 1.4 times more Potassium, 2 times more Sodium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.7 times more Fat, 1.2 times more Saturated Fat and 2.6 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 1.3 times more Omega 3, 2.7 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Protein per 100 g.
Both Dried Sunflower Seed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.