Comparing Nutrients in 100 calories White Gourd-flowered VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• White Gourd-flowered: 714g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 42.3 times more energy per unit of mass than Raw White Gourd-flowered , which is very high in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - White Gourd-flowered or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Gourd-flowered	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	NA	0.72% 0.53g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.7% 43μg	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	0.21% 0.19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	34% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.43mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	15.3% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.3% 93mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	18.4% 682g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Oil Roasted Sunflower Seeds:

• Raw White Gourd-flowered has 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 388.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Raw White Gourd-flowered and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Raw White Gourd-flowered as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Gourd-flowered vs Oil Roasted Sunflower Seeds:

• Raw White Gourd-flowered has 12.6 times more Calcium, 2 times more Iron, 3.7 times more Magnesium, 1.3 times more Manganese, 13.1 times more Potassium, 5.7 times more Zinc and 2623.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 2.1 times more Phosphorus and 9.2 times more Selenium than Raw White Gourd-flowered .

Comparison of macro-nutrients per 100 calories:

• Raw White Gourd-flowered has 6.3 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 60.7 times more Fat, 83.6 times more Saturated Fat and 89.9 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Raw White Gourd-flowered as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.