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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• White Gourd-flowered: 3571g

Roasted Sunflower Seeds have 41.6 times more energy per 100g than White Gourd-flowered . It has very high energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Roasted Sunflower Seeds	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	93% 121g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	47% 18g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	110% 1.43mg	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	51% 204μg	53.6% 214μg	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	1.34% 1.2mg	401% 361mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	White Gourd-flowered	Recommended Dietary Allowance
Calcium	6% 60mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	103% 0.93mg	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	41% 3.26mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	102% 2.36mg	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	142% 992mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	227% 25mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	92% 3412g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS White Gourd-flowered Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw White Gourd-flowered contain 11.4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6 and 299.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and White Gourd-flowered provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Roasted Sunflower Seeds have 1.7 times more Copper, 2.1 times more Phosphorus and 9.5 times more Selenium than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 15.4 times more Calcium, 2.2 times more Iron, 3.5 times more Magnesium, 1.3 times more Manganese, 7.3 times more Potassium, 5.5 times more Zinc and 3309.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 59.9 times more Fat, 62.8 times more Saturated Fat and 87.6 times more Omega 6 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 5.9 times more Carbohydrate, 1.9 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and White Gourd-flowered offer comparable quantities of Energy per 500 calories.
• 500 calories of White Gourd-flowered provide inadequate amounts of Omega 6