Comparing Nutrients in 500 calories Boiled White Gourd-flowered with Salt VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Boiled White Gourd-flowered with Salt: 3846g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 45.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is very high in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered with Salt or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	3.62% 2.63g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	121% 46g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	41.2% 23g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	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	93% 1.1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	51.5% 0.67mg	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	38.5% 154μg	49.4% 198μg	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	363% 327mg	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	92% 923mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	169% 1.52mg	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	120% 9.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	101% 423mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	192% 6538mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	610% 9154mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	245% 27mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	99% 3666g	0.035% 1.3g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered With Salt VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered with Salt or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Boiled White Gourd-flowered with Salt vs Oil Roasted Sunflower Seeds:

• 500 calories of Boiled White Gourd-flowered with Salt have 4.1 times more Vitamin B1, 3.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 351.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained White Gourd-flowered with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Gourd-flowered with Salt vs Oil Roasted Sunflower Seeds:

• 500 calories of Boiled White Gourd-flowered with Salt have 12.6 times more Calcium, 2.7 times more Iron, 3.9 times more Magnesium, 1.4 times more Manganese, 16 times more Potassium, 3612.7 times more Sodium, 6.1 times more Zinc and 2818.7 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 1.9 times more Phosphorus and 8.6 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered with Salt have 6.2 times more Carbohydrate, 5.2 times more Fiber and 1.4 times more Protein than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 56.3 times more Fat, 77.6 times more Saturated Fat and 83.5 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled White Gourd-flowered with Salt provide inadequate amounts of Omega 6