Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Waxgourd

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Waxgourd: 3846g

Roasted Sunflower Seeds have 44.8 times more energy per 100g than Waxgourd. It has very high energy density when compared to other foods. Raw Waxgourd having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Waxgourd	10%	12%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Waxgourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.92% 0.62g	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	19.7% 3.35g	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	88.8% 115g	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	294% 112g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Waxgourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	325% 4.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	104% 1.35mg	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	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	1.34% 1.2mg	556% 500mg	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	Waxgourd	Recommended Dietary Allowance
Calcium	6% 60mg	73% 731mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	98% 0.88mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	97% 2.23mg	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	104% 731mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	285% 4269mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	213% 23.5mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	100% 3696g	3700g per day for Men 19-50 years

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

• Raw Waxgourd contains 16.9 times more Vitamin B1, 20 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6 and 415.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Waxgourd have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Copper, 1.4 times more Phosphorus, 3.2 times more Potassium and 8.9 times more Selenium than Raw Waxgourd.
• While Raw Waxgourd contains 12.2 times more Calcium, 4.7 times more Iron, 3.5 times more Magnesium, 1656.5 times more Sodium, 5.2 times more Zinc and 3585.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Waxgourd have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.6 times more Fat, 7.3 times more Saturated Fat and 8.4 times more Omega 6 than Raw Waxgourd.
• While Raw Waxgourd contains 5.6 times more Carbohydrate and 11.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Waxgourd have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.