Comparing Nutrients in 500 calories Pumpkin VS Roasted Sunflower Seeds

Weight per 500 calories

• Pumpkin: 1923g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 22.4 times more energy per unit of mass than Raw Pumpkin, which is very high in comparison to other foods. Pumpkin having very low energy density.

Which food has more nutrients per 500 calories - Pumpkin or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pumpkin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	16% 20.7g	130g per day for Men 19-50 years
Sugars	73.2% 53g	3.23% 2.35g	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	25.3% 9.6g	25% 9.54g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	910% 8192μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	53% 0.69mg	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	77% 308μg	51% 204μg	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	192% 173mg	1.34% 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	136% 20.4mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	40.4% 404mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	175% 1.57mg	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	192% 15.4mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	79% 1.8mg	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	121% 846mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	192% 6538mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.2mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	47.6% 1762g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Raw Pumpkin has more Vitamin A, 10.6 times more Vitamin B1, 10 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, 143.9 times more Vitamin C and 9.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Raw Pumpkin and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
• Both Raw Pumpkin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pumpkin vs Roasted Sunflower Seeds:

• Raw Pumpkin has 6.7 times more Calcium, 1.6 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 9 times more Potassium, 1.4 times more Zinc and 1708.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.8 times more Selenium than Raw Pumpkin.
• Both Raw Pumpkin and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pumpkin has 6 times more Carbohydrate and 22.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 22.2 times more Fat, 4.5 times more Saturated Fat and 732.2 times more Omega 6 than Raw Pumpkin.
• Both Raw Pumpkin and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Raw Pumpkin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.