Comparing Nutrients in 1 kilogram White Gourd-flowered VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	White Gourd-flowered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.83% 140kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	13% 5g	303% 115g	38g per day for Men 19-50 years
Protein	11% 6.2g	307% 172g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	2038% 18.3mg	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	25% 2mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	26% 955g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Gourd-flowered vs Toasted Sunflower Seeds:

• Raw White Gourd-flowered has 7.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 11.2 times more Vitamin B1, 13 times more Vitamin B2, 13.1 times more Vitamin B3, 46.4 times more Vitamin B5, 20.1 times more Vitamin B6 and 39.7 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for White Gourd-flowered vs Toasted Sunflower Seeds:

• Raw White Gourd-flowered has 95.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 70.5 times more Copper, 34.1 times more Iron, 11.7 times more Magnesium, 32 times more Manganese, 89.1 times more Phosphorus, 3.3 times more Potassium and 7.6 times more Zinc than Raw White Gourd-flowered .

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 44.2 times more Energy, 2840 times more Fat, 2976.5 times more Saturated Fat, 4154.4 times more Omega 6, 6.1 times more Carbohydrate, 23 times more Fiber and 27.8 times more Protein than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.