Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	30.3% 877kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	NA	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Pumpkin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Boiled Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Toasted Sunflower Seeds have 10.5 times more Vitamin B1, 3.7 times more Vitamin B2, 10.2 times more Vitamin B3, 35.1 times more Vitamin B5, 18.3 times more Vitamin B6 and 26.4 times more Vitamin B9 than Boiled Pumpkin with Salt.
• While 5 oz of Boiled and Drained Pumpkin with Salt contain more Vitamin A and 3.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 3.8 times more Calcium, 20.2 times more Copper, 11.9 times more Iron, 14.3 times more Magnesium, 23.8 times more Manganese, 38.6 times more Phosphorus, 2.1 times more Potassium and 23 times more Zinc than Boiled Pumpkin with Salt.
• While 5 oz of Boiled and Drained Pumpkin with Salt contain 79 times more Sodium and 93.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Boiled Pumpkin with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 34.4 times more Energy, 811.4 times more Fat, 160.9 times more Saturated Fat, 39.5 times more Omega 3, 18695 times more Omega 6, 4.8 times more Carbohydrate, 10.5 times more Fiber and 23.9 times more Protein than Boiled Pumpkin with Salt.
• 5 ounces of Boiled Pumpkin with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein