Oil Roasted Sunflower Seeds have 29.6 times more energy per 100g than Boiled Pumpkin. It has very high energy density when compared to other foods. Boiled and Drained Pumpkin having very low energy density.
Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Boiled Pumpkin?
Oil Roasted Sunflower Seeds VS Boiled Pumpkin Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Boiled Pumpkin?
Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Boiled Pumpkin:
300 calories of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin E than Boiled Pumpkin.
While 300 kcal of Boiled and Drained Pumpkin contain more Vitamin A, 2.9 times more Vitamin B1, 8.2 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6, 126.5 times more Vitamin C and 7.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Boiled Pumpkin provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Boiled Pumpkin:
300 calories of Oil Roasted Sunflower Seeds have 1.3 times more Phosphorus and 13.2 times more Selenium than Boiled Pumpkin.
While 300 kcal of Boiled and Drained Pumpkin contain 5.1 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 14.1 times more Potassium, 1.3 times more Zinc and 1800.8 times more Water than Oil Roasted Sunflower Seed Kernels.
300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
300 calories of Boiled Pumpkin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Oil Roasted Sunflower Seeds have 24.8 times more Fat, 6.5 times more Saturated Fat and 577.8 times more Omega 6 than Boiled Pumpkin.
While 300 kcal of Boiled and Drained Pumpkin contain 6.3 times more Carbohydrate, 19.8 times more Sugars and 3.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Boiled Pumpkin offer comparable quantities of Energy and Protein per 300 calories.
300 calories of Boiled Pumpkin provide inadequate amounts of Omega 6
Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Pumpkin provide inadequate amounts of Omega 3 in 300 calories.