Comparing Nutrients in 14 ounces Sunflower Seeds VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	80% 2318kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	13% 17g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	11.4% 8.26g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	147% 82.5g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	13.4% 0.17mg	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	225% 901μg	8.93% 35.7μg	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	6.17% 5.56mg	20.7% 18.7mg	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	931% 140mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	40% 0.36mg	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	260% 21mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	15.4% 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	374% 2619mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Boiled Pumpkin with Salt:

• Dried Sunflower Seed Kernels have 47.7 times more Vitamin B1, 4.6 times more Vitamin B2, 20.2 times more Vitamin B3, 5.6 times more Vitamin B5, 30.6 times more Vitamin B6, 25.2 times more Vitamin B9 and 44 times more Vitamin E than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 96 times more Vitamin A and 3.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Boiled Pumpkin with Salt:

• Dried Sunflower Seed Kernels have 5.2 times more Calcium, 19.8 times more Copper, 9.2 times more Iron, 36.1 times more Magnesium, 21.9 times more Manganese, 22 times more Phosphorus, 2.8 times more Potassium, 265 times more Selenium and 21.7 times more Zinc than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 26.3 times more Sodium and 19.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 32.4 times more Energy, 735.1 times more Fat, 120.4 times more Saturated Fat, 30 times more Omega 3, 11525 times more Omega 6, 4.6 times more Carbohydrate, 1.3 times more Sugars, 7.8 times more Fiber and 28.9 times more Protein than Boiled and Drained Pumpkin with Salt.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.