Lets compare vitamin content per 100 grams of Mashed Hubbard Winter Squash vs Sunflower Seeds:
Boiled and Mashed Hubbard Winter Squash has 66.7 times more Vitamin A and 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 35.2 times more Vitamin B1, 12.7 times more Vitamin B2, 25 times more Vitamin B3, 3.8 times more Vitamin B5, 13.1 times more Vitamin B6, 22.7 times more Vitamin B9 and 293.1 times more Vitamin E than Boiled and Mashed Hubbard Winter Squash.
Both Boiled and Mashed Hubbard Winter Squash as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.
Comparing minerals per 100 grams for Mashed Hubbard Winter Squash vs Sunflower Seeds:
Boiled and Mashed Hubbard Winter Squash has 19.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 38.3 times more Copper, 18.8 times more Iron, 25 times more Magnesium, 15.5 times more Manganese, 47.1 times more Phosphorus, 3 times more Potassium, 176.7 times more Selenium and 50 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
Comparison of macro-nutrients per 100 grams:
Boiled and Mashed Hubbard Winter Squash has 1.6 times more Omega 3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 19.5 times more Energy, 139.1 times more Fat, 58.6 times more Saturated Fat, 397.4 times more Omega 6, 3.1 times more Carbohydrate, 3 times more Fiber and 14 times more Protein than Boiled and Mashed Hubbard Winter Squash.
Both Boiled and Mashed Hubbard Winter Squash and Dried Sunflower Seed Kernels have similar amounts of Sugars per 100 g.
Both Boiled and Mashed Hubbard Winter Squash as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.