Comparing Nutrients in 300 calories Boiled Pumpkin with Salt VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Pumpkin with Salt: 1667g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 32.9 times more energy per unit of mass than Boiled and Drained Pumpkin with Salt, which is very high in comparison to other foods. Boiled Pumpkin with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Pumpkin with Salt or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin with Salt	14%	3%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Pumpkin with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.033g	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	55.3% 72g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	48.2% 18.3g	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 Pumpkin with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	533% 4800μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.4% 0.73mg	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	37.5% 150μg	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	87% 78.3mg	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	89% 13.3mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 250mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	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	119% 9.5mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	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	71.4% 500mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	263% 3950mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	42.2% 1562g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Pumpkin with Salt vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Pumpkin with Salt has more Vitamin A, 3.2 times more Vitamin B1, 9.2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9, 140.5 times more Vitamin C and 8.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin E than Boiled and Drained Pumpkin with Salt.
• Both Boiled and Drained Pumpkin with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled and Drained Pumpkin with Salt 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 Pumpkin with Salt vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Pumpkin with Salt has 5.7 times more Calcium, 1.7 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 15.7 times more Potassium, 2598.2 times more Sodium, 1.5 times more Zinc and 2000.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.9 times more Selenium than Boiled and Drained Pumpkin with Salt.
• Both Boiled and Drained Pumpkin with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin with Salt has 6.2 times more Carbohydrate, 22 times more Sugars and 3.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 22.3 times more Fat, 5.8 times more Saturated Fat and 520.1 times more Omega 6 than Boiled and Drained Pumpkin with Salt.
• Both Boiled and Drained Pumpkin with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled and Drained Pumpkin with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.