Comparing Nutrients in 100 calories PumpkinVS Oil Roasted Sunflower Seeds
Weight per 100 calories
Pumpkin
385g
Oil Roasted Sunflower Seeds
17g
Oil Roasted Sunflower Seed Kernels have 22.8 times more energy per unit of mass than Raw Pumpkin, which is very high in comparison to other foods. Pumpkin having very low energy density.
Discover which food has more nutrients per 100 calories - Pumpkin or Oil Roasted Sunflower Seeds?
Pumpkin VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Pumpkin or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Pumpkin vs Oil Roasted Sunflower Seeds:
100 calories of Pumpkin have more Vitamin A, 3.6 times more Vitamin B1, 8.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, 186.3 times more Vitamin C and 8.1 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 Raw Pumpkin.
Both Pumpkin and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B5 per 100 calories.
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
Both Raw 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 Pumpkin vs Oil Roasted Sunflower Seeds:
100 calories of Pumpkin have 5.5 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 16 times more Potassium, 1.4 times more Zinc and 1354.3 times more Water than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 11.4 times more Selenium than Raw Pumpkin.
Both Pumpkin and Oil Roasted Sunflower Seeds contain similar levels of Phosphorus 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 Pumpkin have 6.5 times more Carbohydrate and 20.2 times more Sugars than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 22.5 times more Fat, 6 times more Saturated Fat and 751.2 times more Omega 6 than Raw Pumpkin.
Both Pumpkin and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fiber and Protein per 100 calories.
100 calories of Pumpkin provide inadequate amounts of Omega 6
Both Raw Pumpkin as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.