Comparing Nutrients in 14 ounces Pumpkin VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pumpkin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.56% 103kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	63% 81.7g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	5.22% 2g	120% 45.6g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	246% 3.2mg	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	16% 63.5μg	236% 945μg	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	39.7% 35.7mg	6.17% 5.56mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	809% 7.28mg	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	39.7% 3.18mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	365% 8.4mg	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	25% 175mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.83% 364g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pumpkin versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pumpkin vs Toasted Sunflower Seeds:

• 14 ounces of Pumpkin have more Vitamin A and 6.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B1, 2.6 times more Vitamin B2, 7 times more Vitamin B3, 23.7 times more Vitamin B5, 13.2 times more Vitamin B6 and 14.9 times more Vitamin B9 than Raw Pumpkin.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pumpkin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pumpkin vs Toasted Sunflower Seeds:

• 14 ounces of Pumpkin have 91.6 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 14.4 times more Copper, 8.5 times more Iron, 10.8 times more Magnesium, 16.9 times more Manganese, 26.3 times more Phosphorus, 1.4 times more Potassium and 16.6 times more Zinc than Raw Pumpkin.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 23.8 times more Energy, 568 times more Fat, 114.5 times more Saturated Fat, 26.3 times more Omega 3, 18695 times more Omega 6, 3.2 times more Carbohydrate, 23 times more Fiber and 17.2 times more Protein than Raw Pumpkin.
• 14 ounces of Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein