Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Whole Roasted Squash Seeds:
Oil Roasted Sunflower Seed Kernels have 9.4 times more Vitamin B1, 5.4 times more Vitamin B2, 14.4 times more Vitamin B3, 123.9 times more Vitamin B5, 21.4 times more Vitamin B6, 26 times more Vitamin B9 and 3.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Whole Roasted Squash Seeds:
Oil Roasted Sunflower Seed Kernels have 1.6 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 4.2 times more Manganese and 12.4 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 2.1 times more Magnesium, 1.9 times more Potassium, 6 times more Sodium and 2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels have 1.3 times more Energy, 2.6 times more Fat, 1.9 times more Saturated Fat and 3.9 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 2.3 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Omega 3 and Protein per 100 g.
Both Oil Roasted Sunflower Seed Kernels as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.