Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	93% 2685kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	50% 65g	130g per day for Men 19-50 years
Sugars	19.5% 14g	32.3% 23.5g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	34.6% 13g	38g per day for Men 19-50 years
Protein	162% 91g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	34.5% 0.45mg	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	265% 1061μg	13.6% 54.4μg	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	5.54% 5mg	28.7% 26mg	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	1099% 165mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	39.5% 395mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	43% 0.39mg	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	243% 19.4mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	44% 1mg	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	738% 5166mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	60.4% 2055mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.3% 382g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 7 times more Vitamin B1, 6.7 times more Vitamin B2, 15.9 times more Vitamin B3, 13.9 times more Vitamin B5, 8 times more Vitamin B6, 19.5 times more Vitamin B9, 151.4 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 5.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 9.7 times more Calcium, 21.2 times more Copper, 11.9 times more Iron, 6.4 times more Magnesium, 9.3 times more Manganese, 36.7 times more Phosphorus, 391 times more Selenium and 30.6 times more Zinc than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 7 times more Sodium and 54.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Dishcloth Gourd have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 10.6 times more Energy, 150.9 times more Fat, 261.8 times more Saturated Fat, 231.1 times more Omega 6, 1.6 times more Carbohydrate, 3.7 times more Fiber and 30.4 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 1.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.