Comparing Nutrients in 100 calories Canned Pumpkin with SaltVS Oil Roasted Sunflower Seeds
Weight per 100 calories
Canned Pumpkin with Salt
294g
Oil Roasted Sunflower Seeds
17g
Oil Roasted Sunflower Seed Kernels have 17.4 times more energy per unit of mass than Canned Pumpkin with Salt, which is very high in comparison to other foods. Canned Pumpkin with Salt having low energy density.
Discover which food has more nutrients per 100 calories - Canned Pumpkin with Salt or Oil Roasted Sunflower Seeds?
Canned Pumpkin With Salt VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Canned Pumpkin with Salt or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Canned Pumpkin with Salt vs Oil Roasted Sunflower Seeds:
100 calories of Canned Pumpkin with Salt have more Vitamin A, 1.3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.2 times more Vitamin B6, 66.5 times more Vitamin C and 89.9 times more Vitamin K than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin E than Canned Pumpkin with Salt.
Both Canned Pumpkin with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B5 and Vitamin B9 per 100 calories.
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
Both Canned Pumpkin with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Canned Pumpkin with Salt vs Oil Roasted Sunflower Seeds:
100 calories of Canned Pumpkin with Salt have 5.2 times more Calcium, 5.7 times more Iron, 3.2 times more Magnesium, 1.2 times more Manganese, 7.4 times more Potassium, 1398.7 times more Sodium and 1017.2 times more Water than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Phosphorus, 11.2 times more Selenium and 1.8 times more Zinc than Canned Pumpkin with Salt.
Both Canned Pumpkin with Salt and Oil Roasted Sunflower Seeds contain similar levels of Copper per 100 calories.
100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Canned Pumpkin with Salt have 6.2 times more Carbohydrate, 18.5 times more Sugars and 4.8 times more Fiber than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 10.5 times more Fat, 2.8 times more Saturated Fat and 280.7 times more Omega 6 than Canned Pumpkin with Salt.
Both Canned Pumpkin with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 calories.
100 calories of Canned Pumpkin with Salt provide inadequate amounts of Omega 6
Both Canned Pumpkin with Salt as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.