Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Boiled Pumpkin Flowers

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Boiled Pumpkin Flowers: 667g

Toasted Sunflower Seeds have 41.3 times more energy per 100g than Boiled Pumpkin Flowers. It has very high energy density when compared to other foods. Boiled and Drained Pumpkin Flowers having very low energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Boiled Pumpkin Flowers?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	0.078% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.9% 1.86g	15.8% 6g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	13% 7.27g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	25.6% 0.33mg	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	9.6% 38.4μg	68.3% 273μg	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	0.25% 0.23mg	37% 33.3mg	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	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	74% 0.67mg	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	13.8% 1.1mg	73.3% 5.87mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	26.7% 187mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	20.8% 707mg	3400mg per day for Men 19-50 years
Selenium	NA	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	17% 635g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Boiled Pumpkin Flowers Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Boiled Pumpkin Flowers?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Boiled Pumpkin Flowers:

• 100 kcal of Boiled and Drained Pumpkin Flowers contain more Vitamin A, 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 3 times more Vitamin B3, 2.6 times more Vitamin B6, 7.1 times more Vitamin B9 and 147.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Boiled Pumpkin Flowers:

• 100 calories of Toasted Sunflower Seeds have 1.3 times more Zinc than Boiled Pumpkin Flowers.
• While 100 kcal of Boiled and Drained Pumpkin Flowers contain 26.8 times more Calcium, 2.3 times more Copper, 5.3 times more Iron, 8 times more Magnesium, 8.9 times more Potassium, 82.5 times more Sodium and 3928.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Pumpkin Flowers contain similar levels of Phosphorus per 100 calories.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 17.2 times more Fat, 3.5 times more Saturated Fat and 453 times more Omega 6 than Boiled Pumpkin Flowers.
• While 100 kcal of Boiled and Drained Pumpkin Flowers contain 6.6 times more Carbohydrate, 3.2 times more Fiber and 2.6 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Pumpkin Flowers offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Pumpkin Flowers provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 in 100 calories.