Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	204% 5920kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	25.4% 33g	130g per day for Men 19-50 years
Sugars	43% 31g	33% 24g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	23.7% 9g	38g per day for Men 19-50 years
Protein	358% 201g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	38.5% 0.5mg	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	585% 2340μg	103% 410μg	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	12.2% 11mg	55.6% 50mg	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	2422% 363mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	87% 870mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	111% 1mg	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	535% 42.8mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	NA	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	1627% 11390mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Pumpkin Flowers per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 17.8 times more Vitamin B1, 8.8 times more Vitamin B2, 13.3 times more Vitamin B3, 15.8 times more Vitamin B6, 5.7 times more Vitamin B9, 908.3 times more Vitamin E and more Vitamin K than Boiled Pumpkin Flowers.
• While 1 kg of Boiled and Drained Pumpkin Flowers contains more Vitamin A and 4.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.4 times more Calcium, 18 times more Copper, 4.9 times more Iron, 5.1 times more Magnesium, 33.5 times more Phosphorus, 4.6 times more Potassium, 111.7 times more Selenium and 52.1 times more Zinc than Boiled Pumpkin Flowers.
• While 1 kg of Boiled and Drained Pumpkin Flowers contains 61.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 39.5 times more Energy, 641.3 times more Fat, 172.4 times more Saturated Fat, 40.5 times more Omega 3, 17104 times more Omega 6, 6.9 times more Carbohydrate, 1.3 times more Sugars, 11.8 times more Fiber and 18.4 times more Protein than Boiled Pumpkin Flowers.
• 1 kilogram of Boiled Pumpkin Flowers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein