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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 42.3 times more energy per unit of mass than Raw White Gourd-flowered , which is very high in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	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	0.44% 0.43g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	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	1.13% 0.19g	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% 72.6g	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	28% 10.7g	14% 5.37g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	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	51.8% 0.62mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	32% 129μg	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	240% 216mg	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

	White Gourd-flowered	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.7% 557mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	53.6% 4.3mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	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	39.8% 279mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 388.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Raw White Gourd-flowered and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Raw 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 White Gourd-flowered vs Oil Roasted Sunflower Seeds:

• Raw White Gourd-flowered has 12.6 times more Calcium, 2 times more Iron, 3.7 times more Magnesium, 1.3 times more Manganese, 13.1 times more Potassium, 5.7 times more Zinc and 2623.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 2.1 times more Phosphorus and 9.2 times more Selenium than Raw White Gourd-flowered .

Comparison of macro-nutrients per 300 calories:

• Raw White Gourd-flowered has 6.3 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 60.7 times more Fat, 83.6 times more Saturated Fat and 89.9 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw White Gourd-flowered as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.