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

Weight per 500 calories

• White Gourd-flowered: 3571g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 42.3 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	White Gourd-flowered	Oil Roasted 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	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.9% 0.32g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	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	47% 18g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	39.5% 22g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	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	86.3% 1.04mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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

	White Gourd-flowered	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	93% 929mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	92% 3412g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 388.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Raw White Gourd-flowered and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Raw White Gourd-flowered as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Raw White Gourd-flowered has 12.6 times more Calcium, 2 times more Iron, 3.7 times more Magnesium, 1.3 times more Manganese, 13.1 times more Potassium, 5.7 times more Zinc and 2623.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 2.1 times more Phosphorus and 9.2 times more Selenium than Raw White Gourd-flowered .

Comparison of macro-nutrients per 500 calories:

• Raw White Gourd-flowered has 6.3 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 60.7 times more Fat, 83.6 times more Saturated Fat and 89.9 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw White Gourd-flowered as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.