Comparing Nutrients in 1 kilogram White Gourd-flowered VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	White Gourd-flowered	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	4.83% 140kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	NA	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	13% 5g	150% 57g	38g per day for Men 19-50 years
Protein	11% 6.2g	309% 173g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	423% 5.5mg	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	15% 60μg	593% 2370μg	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	112% 101mg	30% 27mg	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	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	26% 260mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	1774% 16mg	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	25% 2mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	901% 20.7mg	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	18.6% 130mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	445% 49mg	11mg per day for Men 19-50 years
Water	26% 955g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Gourd-flowered vs Sunflower Seed Butter:

• Raw White Gourd-flowered has 3.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.8 times more Vitamin B1, 7.4 times more Vitamin B2, 21.1 times more Vitamin B3, 7.7 times more Vitamin B5, 13.8 times more Vitamin B6 and 39.5 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for White Gourd-flowered vs Sunflower Seed Butter:

• Raw White Gourd-flowered has 154.1 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.5 times more Calcium, 61.4 times more Copper, 20.6 times more Iron, 28.3 times more Magnesium, 31.4 times more Manganese, 51.2 times more Phosphorus, 3.8 times more Potassium, 522 times more Selenium and 7 times more Zinc than Raw White Gourd-flowered .

Comparison of macro-nutrients per 1 kilogram:

• Sunflower Seed Butter no Salt contains 44.1 times more Energy, 2760 times more Fat, 2339 times more Saturated Fat, 1081.8 times more Omega 6, 6.9 times more Carbohydrate, 11.4 times more Fiber and 27.9 times more Protein than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.