Comparing Nutrients in 300 calories Boiled White Gourd-flowered with Salt VS Toasted Sunflower Seeds

Weight per 300 calories

• Boiled White Gourd-flowered with Salt: 2308g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 47.6 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is very high in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.46g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.22% 0.21g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	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	73% 27.7g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	24.7% 14g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	30% 0.39mg	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	23% 92μg	29% 115μg	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	218% 196mg	0.75% 0.68mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.4% 554mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	99% 0.89mg	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	72% 5.77mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	66.2% 1.52mg	44.5% 1.02mg	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	43% 300mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	NA	55μg per day for Men 19-50 years
Sodium	366% 5492mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	59.5% 2200g	0.013% 0.48g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered With Salt VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered with Salt vs Toasted Sunflower Seeds:

• 300 calories of Boiled White Gourd-flowered with Salt have 4.2 times more Vitamin B1, 3.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.2 times more Vitamin B6 and 289.1 times more Vitamin C than Toasted Sunflower Seeds.
• Both Boiled White Gourd-flowered with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained White Gourd-flowered with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled White Gourd-flowered with Salt vs Toasted Sunflower Seeds:

• 300 calories of Boiled White Gourd-flowered with Salt have 20 times more Calcium, 1.7 times more Iron, 4.1 times more Magnesium, 1.5 times more Manganese, 16.5 times more Potassium, 3777.5 times more Sodium, 6.3 times more Zinc and 4538.7 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper and 1.9 times more Phosphorus than Boiled and Drained White Gourd-flowered with Salt.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled White Gourd-flowered with Salt have 7.2 times more Carbohydrate, 5 times more Fiber and 1.7 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 59.6 times more Fat, 62.5 times more Saturated Fat and 87.3 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled White Gourd-flowered with Salt provide inadequate amounts of Omega 6