Comparing Nutrients in 500 calories White Gourd-flowered VS Sunflower Seeds

Weight per 500 calories

• White Gourd-flowered: 3571g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 41.7 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 500 calories - White Gourd-flowered or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	White Gourd-flowered	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	47% 18g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	39.5% 22g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	88.6% 1.15mg	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	53.6% 214μg	48.6% 194μg	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	401% 361mg	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Sunflower Seeds	Recommended Dietary Allowance
Calcium	93% 929mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	171% 1.54mg	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	89.3% 7.14mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	72.6% 1.67mg	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	66.3% 464mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	92% 3412g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Gourd-flowered vs Sunflower Seeds:

• Raw White Gourd-flowered has 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5.6 times more Vitamin B5, 1.2 times more Vitamin B6 and 300.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Raw White Gourd-flowered and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Raw White Gourd-flowered as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Gourd-flowered vs Sunflower Seeds:

• Raw White Gourd-flowered has 13.9 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 9.7 times more Potassium, 5.8 times more Zinc and 842.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper and 6.4 times more Selenium than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Gourd-flowered has 7.1 times more Carbohydrate, 2.4 times more Fiber and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 61.7 times more Fat, 53.4 times more Saturated Fat and 61.4 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw White Gourd-flowered as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.