Comparing Nutrients in 1 kilogram Pumpkin VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pumpkin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.97% 260kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	176% 229g	130g per day for Men 19-50 years
Sugars	38% 27.6g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	13% 5g	279% 106g	38g per day for Men 19-50 years
Protein	18% 10g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	473% 4260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 2.98mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	609% 7.9mg	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	40% 160μg	585% 2340μg	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	100% 90mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	2004% 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	100% 8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	904% 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	63% 440mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	24.8% 916g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Pumpkin has more Vitamin A and 8.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 2.5 times more Vitamin B2, 6.9 times more Vitamin B3, 23.3 times more Vitamin B5, 13 times more Vitamin B6, 14.6 times more Vitamin B9, 34.3 times more Vitamin E and 2.8 times more Vitamin K than Raw Pumpkin.
• Both Raw Pumpkin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pumpkin vs Oil Roasted Sunflower Seeds:

• Raw Pumpkin has 59.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Calcium, 14.2 times more Copper, 5.4 times more Iron, 10.6 times more Magnesium, 16.6 times more Manganese, 25.9 times more Phosphorus, 1.4 times more Potassium, 260.7 times more Selenium and 16.3 times more Zinc than Raw Pumpkin.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 22.8 times more Energy, 513 times more Fat, 135.9 times more Saturated Fat, 27 times more Omega 3, 17104 times more Omega 6, 3.5 times more Carbohydrate, 21.2 times more Fiber and 20.1 times more Protein than Raw Pumpkin.
• Both Raw Pumpkin and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Raw Pumpkin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.