Comparing Nutrients in 1 pound Pumpkin VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pumpkin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.07% 118kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.7% 29.5g	72% 93g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	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	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	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	137% 52g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	215% 1932μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	281% 3.65mg	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	18% 72.6μg	270% 1080μg	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	45.4% 41mg	7.06% 6.35mg	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	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	924% 8.3mg	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	45.4% 3.63mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	417% 9.6mg	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	28.5% 200mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	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	13% 1.45mg	219% 24mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pumpkin versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pumpkin vs Toasted Sunflower Seeds:

• 1 pound of Pumpkin has more Vitamin A and 6.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 6.5 times more Vitamin B1, 2.6 times more Vitamin B2, 7 times more Vitamin B3, 23.7 times more Vitamin B5, 13.2 times more Vitamin B6 and 14.9 times more Vitamin B9 than Raw Pumpkin.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pumpkin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pumpkin vs Toasted Sunflower Seeds:

• 1 pound of Pumpkin has 91.6 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.7 times more Calcium, 14.4 times more Copper, 8.5 times more Iron, 10.8 times more Magnesium, 16.9 times more Manganese, 26.3 times more Phosphorus, 1.4 times more Potassium and 16.6 times more Zinc than Raw Pumpkin.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 23.8 times more Energy, 568 times more Fat, 114.5 times more Saturated Fat, 26.3 times more Omega 3, 18695 times more Omega 6, 3.2 times more Carbohydrate, 23 times more Fiber and 17.2 times more Protein than Raw Pumpkin.
• 1 pound of Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein