Comparing Nutrients in 300 calories Canned Pumpkin VS Sunflower Seeds

Weight per 300 calories

• Canned Pumpkin: 882g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 17.2 times more energy per unit of mass than Canned Pumpkin no Salt, which is very high in comparison to other foods. Canned Pumpkin having low energy density.

Which food has more nutrients per 300 calories - Canned Pumpkin or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Pumpkin	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	40% 29g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	67.3% 25.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	763% 6865μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	53% 0.69mg	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	26.5% 106μg	29% 117μg	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	41% 37mg	0.8% 0.72mg	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	62.4% 9.35mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 229mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	103% 0.92mg	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	153% 12.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	43.6% 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	44% 309mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	21.5% 794g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Pumpkin vs Sunflower Seeds:

• Canned Pumpkin no Salt has 4454.4 times more Vitamin A, 2.6 times more Vitamin B2, 6.1 times more Vitamin B5, 51.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.9 times more Vitamin E than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned Pumpkin no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Pumpkin vs Sunflower Seeds:

• Canned Pumpkin no Salt has 5.7 times more Calcium, 4.5 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 5.5 times more Potassium and 326.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Selenium and 1.7 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Dried Sunflower Seed Kernels have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Pumpkin no Salt has 2.3 times more Omega 3, 6.9 times more Carbohydrate, 21.6 times more Sugars and 5.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.7 times more Fat, 1.8 times more Saturated Fat and 191.7 times more Omega 6 than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Canned Pumpkin no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.