Oil Roasted Sunflower Seed Kernels have 29.6 times more energy per unit of mass than Boiled and Drained Pumpkin, which is very high in comparison to other foods. Boiled Pumpkin having very low energy density.
Discover which food has more nutrients per 100 calories - Boiled Pumpkin or Oil Roasted Sunflower Seeds?
Boiled Pumpkin VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Pumpkin or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Boiled Pumpkin vs Oil Roasted Sunflower Seeds:
100 calories of Boiled Pumpkin have more Vitamin A, 2.9 times more Vitamin B1, 8.2 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6, 126.5 times more Vitamin C and 7.6 times more Vitamin K than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin E than Boiled and Drained Pumpkin.
Both Boiled Pumpkin 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 Boiled and Drained Pumpkin 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 Boiled Pumpkin vs Oil Roasted Sunflower Seeds:
100 calories of Boiled Pumpkin have 5.1 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 14.1 times more Potassium, 1.3 times more Zinc and 1800.8 times more Water than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Phosphorus and 13.2 times more Selenium than Boiled and Drained Pumpkin.
100 calories of Boiled Pumpkin lack sufficient amounts of Selenium
100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Pumpkin have 6.3 times more Carbohydrate, 19.8 times more Sugars and 3.1 times more Fiber than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 24.8 times more Fat, 6.5 times more Saturated Fat and 577.8 times more Omega 6 than Boiled and Drained Pumpkin.
Both Boiled Pumpkin and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 calories.
100 calories of Boiled Pumpkin provide inadequate amounts of Omega 6
Both Boiled and Drained Pumpkin as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.