Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pumpkin Leaves	Recommended Dietary Allowance
Energy	204% 5920kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	18% 23.3g	130g per day for Men 19-50 years
Sugars	43% 31g	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	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	NA	38g per day for Men 19-50 years
Protein	358% 201g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	159% 2.07mg	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	90% 360μg	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	122% 110mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	87% 870mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	148% 1.33mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	154% 3.55mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25% 929g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 165.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain more Vitamin A and 10 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 13.6 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 5.9 times more Manganese, 11 times more Phosphorus, 86.9 times more Selenium and 26.1 times more Zinc than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 60.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Pumpkin Leaves have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 31.2 times more Energy, 128.3 times more Fat, 34.1 times more Saturated Fat, 6.8 times more Omega 3, 3420.8 times more Omega 6, 9.8 times more Carbohydrate and 6.4 times more Protein than Raw Pumpkin Leaves.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Pumpkin Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.