Comparing Nutrients in 500 calories Pumpkin Flowers VS Toasted Sunflower Seeds

Weight per 500 calories

• Pumpkin Flowers: 3333g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 41.3 times more energy per unit of mass than Raw Pumpkin Flowers, which is very high in comparison to other foods. Pumpkin Flowers having very low energy density.

Discover which food has more nutrients per 500 calories - Pumpkin Flowers or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pumpkin Flowers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.33g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	NA	24.4% 9.3g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	359% 3233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	50% 0.65mg	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	492% 1967μg	48% 192μg	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	1037% 933mg	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	130% 1300mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	NA	165% 1.5mg	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	292% 23.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	190% 800mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	74.2% 1.7mg	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	233% 1633mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	170% 5767mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	NA	55μg per day for Men 19-50 years
Sodium	11% 167mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	NA	39% 4.3mg	11mg per day for Men 19-50 years
Water	85.7% 3172g	0.022% 0.81g	3700g per day for Men 19-50 years

Pumpkin Flowers VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pumpkin Flowers or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Pumpkin Flowers vs Toasted Sunflower Seeds:

• 500 calories of Pumpkin Flowers have more Vitamin A, 5.3 times more Vitamin B1, 10.9 times more Vitamin B2, 6.8 times more Vitamin B3, 10.2 times more Vitamin B9 and 825.3 times more Vitamin C than Toasted Sunflower Seeds.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pumpkin Flowers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pumpkin Flowers vs Toasted Sunflower Seeds:

• 500 calories of Pumpkin Flowers have 28.2 times more Calcium, 4.2 times more Iron, 7.7 times more Magnesium, 1.7 times more Phosphorus, 14.5 times more Potassium, 68.8 times more Sodium and 3926.5 times more Water than Toasted Sunflower Seeds.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pumpkin Flowers have 6.6 times more Carbohydrate and 2.5 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 19.7 times more Fat, 4 times more Saturated Fat and 453 times more Omega 6 than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Pumpkin Flowers provide inadequate amounts of Omega 6
• Both Raw Pumpkin Flowers as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.