Comparing Nutrients in 1 pound Boiled Pumpkin VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Pumpkin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.13% 91kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	80% 104g	130g per day for Men 19-50 years
Sugars	13% 9.43g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	13% 5g	127% 48g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	145% 1306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	276% 3.6mg	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	10.2% 41μg	265% 1061μg	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	23.7% 21.3mg	5.54% 5mg	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	24% 3.63mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	909% 8.2mg	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	32.3% 2.6mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	410% 9.43mg	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	19.4% 136mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.5% 425g	0.19% 7g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin has more Vitamin A and 4.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.3 times more Vitamin B1, 3.6 times more Vitamin B2, 10 times more Vitamin B3, 34.5 times more Vitamin B5, 18 times more Vitamin B6, 26 times more Vitamin B9, 45.4 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Pumpkin has 60.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 19.8 times more Copper, 7.5 times more Iron, 14.1 times more Magnesium, 23.4 times more Manganese, 38 times more Phosphorus, 2.1 times more Potassium, 391 times more Selenium and 22.7 times more Zinc than Boiled and Drained Pumpkin.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 29.6 times more Energy, 732.9 times more Fat, 191 times more Saturated Fat, 40.5 times more Omega 3, 17104 times more Omega 6, 4.7 times more Carbohydrate, 1.5 times more Sugars, 9.6 times more Fiber and 27.9 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.