Nutrient Comparison: Pumpkin VS Oil Roasted Sunflower Seeds per 5 oz
Compare the macro and micronutrient content in 5 oz of Pumpkin versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Pumpkin vs Oil Roasted Sunflower Seeds:
- 5 ounces of Pumpkin have more Vitamin A and 8.2 times more Vitamin C than Oil Roasted Sunflower Seeds.
- While 5 oz of Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 2.5 times more Vitamin B2, 6.9 times more Vitamin B3, 23.3 times more Vitamin B5, 13 times more Vitamin B6, 14.6 times more Vitamin B9, 34.3 times more Vitamin E and 2.8 times more Vitamin K than Raw Pumpkin.
- 5 ounces of Pumpkin have insufficient amounts of Vitamin K
- 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Pumpkin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Pumpkin vs Oil Roasted Sunflower Seeds:
- 5 ounces of Pumpkin have 59.5 times more Water than Oil Roasted Sunflower Seeds.
- While 5 oz of Oil Roasted Sunflower Seed Kernels contain 4.1 times more Calcium, 14.2 times more Copper, 5.4 times more Iron, 10.6 times more Magnesium, 16.6 times more Manganese, 25.9 times more Phosphorus, 1.4 times more Potassium, 260.7 times more Selenium and 16.3 times more Zinc than Raw Pumpkin.
- 5 ounces of Pumpkin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Oil Roasted Sunflower Seed Kernels contain 22.8 times more Energy, 513 times more Fat, 135.9 times more Saturated Fat, 27 times more Omega 3, 17104 times more Omega 6, 3.5 times more Carbohydrate, 21.2 times more Fiber and 20.1 times more Protein than Raw Pumpkin.
- Both Pumpkin and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per five ounces.
- 5 ounces of Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein