Comparing Nutrients in 300 calories Boiled White Gourd-flowered VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Boiled White Gourd-flowered: 2000g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 39.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very high in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Which food has more nutrients per 300 calories - Boiled White Gourd-flowered or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled White Gourd-flowered	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	63% 24g	14% 5.37g	38g per day for Men 19-50 years
Protein	21.4% 12g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	31% 0.4mg	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	20% 80μg	29.6% 119μg	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	189% 170mg	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	48% 480mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	102% 0.91mg	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	62.5% 5mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	46% 1.05mg	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	37% 260mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered vs Oil Roasted Sunflower Seeds:

• Boiled and Drained White Gourd-flowered has 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 305 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled White Gourd-flowered vs Oil Roasted Sunflower Seeds:

• Boiled and Drained White Gourd-flowered has 10.9 times more Calcium, 2.3 times more Iron, 3.4 times more Magnesium, 1.3 times more Manganese, 13.9 times more Potassium, 5.3 times more Zinc and 2442.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 2.2 times more Phosphorus and 9.9 times more Selenium than Boiled and Drained White Gourd-flowered .

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained White Gourd-flowered has 6.4 times more Carbohydrate and 4.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 65 times more Fat, 89.5 times more Saturated Fat and 96.3 times more Omega 6 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.