Comparing Nutrients in 1 kilogram Canned Pumpkin VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Pumpkin	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 340kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	154% 200g	130g per day for Men 19-50 years
Sugars	45.5% 33g	36% 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	NA	% 25g	g per day for Men 19-50 years
Fiber	76.3% 29g	226% 86g	38g per day for Men 19-50 years
Protein	19.6% 11g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	864% 7780μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	1035% 13.5mg	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	30% 120μg	568% 2270μg	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	46.7% 42mg	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	70.7% 10.6mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	2000% 18mg	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	174% 14mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	848% 19.5mg	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	50% 350mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	60.6% 2060mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	24.3% 900g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Pumpkin vs Sunflower Seeds:

• Canned Pumpkin no Salt has 259.3 times more Vitamin A, 3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 61.7 times more Vitamin B1, 6.6 times more Vitamin B2, 22.7 times more Vitamin B3, 2.8 times more Vitamin B5, 24 times more Vitamin B6, 18.9 times more Vitamin B9 and 33.2 times more Vitamin E than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Pumpkin vs Sunflower Seeds:

• Canned Pumpkin no Salt has 19 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Calcium, 16.8 times more Copper, 3.8 times more Iron, 14.1 times more Magnesium, 13.1 times more Manganese, 18.9 times more Phosphorus, 3.1 times more Potassium, 132.5 times more Selenium and 29.4 times more Zinc than Canned Pumpkin no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pumpkin no Salt has 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.2 times more Energy, 183.8 times more Fat, 30.5 times more Saturated Fat, 7.5 times more Omega 3, 3292.9 times more Omega 6, 2.5 times more Carbohydrate, 3 times more Fiber and 18.9 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.