Comparing Nutrients in 5 ounces Sunflower Seeds VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Sunflower Seeds	Boiled Pumpkin	Recommended Dietary Allowance
Energy	28.5% 828kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	4.07% 2.95g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	4.8% 0.062mg	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	80.4% 322μg	3.2% 12.8μg	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	2.2% 2mg	7.4% 6.66mg	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	332% 50mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	11% 111mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	14.3% 0.13mg	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	93% 7.44mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	5.5% 0.13mg	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	134% 936mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Boiled Pumpkin:

• Dried Sunflower Seed Kernels have 47.7 times more Vitamin B1, 4.6 times more Vitamin B2, 20.2 times more Vitamin B3, 5.6 times more Vitamin B5, 30.6 times more Vitamin B6, 25.2 times more Vitamin B9 and 44 times more Vitamin E than Boiled and Drained Pumpkin.
• While Boiled and Drained Pumpkin contains 96 times more Vitamin A and 3.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Boiled Pumpkin:

• Dried Sunflower Seed Kernels have 5.2 times more Calcium, 19.8 times more Copper, 9.2 times more Iron, 36.1 times more Magnesium, 21.9 times more Manganese, 22 times more Phosphorus, 2.8 times more Potassium, 265 times more Selenium and 21.7 times more Zinc than Boiled and Drained Pumpkin.
• While Boiled and Drained Pumpkin contains 19.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 29.2 times more Energy, 735.1 times more Fat, 120.4 times more Saturated Fat, 30 times more Omega 3, 11525 times more Omega 6, 4.1 times more Carbohydrate, 1.3 times more Sugars, 7.8 times more Fiber and 28.9 times more Protein than Boiled and Drained Pumpkin.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Pumpkin have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.