Comparing Nutrients in 7 ounces Canned Pumpkin VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Pumpkin	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	15% 5.75g	45% 17g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	172% 1544μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	205% 2.67mg	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	5.95% 24μg	113% 450μg	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	9.26% 8.33mg	3.1% 2.78mg	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	14% 2.1mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	397% 3.57mg	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	34.5% 2.76mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	168% 3.87mg	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	9.92% 69.5mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Pumpkin vs Sunflower Seeds:

• Canned Pumpkin no Salt has 259.3 times more Vitamin A, 3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 61.7 times more Vitamin B1, 6.6 times more Vitamin B2, 22.7 times more Vitamin B3, 2.8 times more Vitamin B5, 24 times more Vitamin B6, 18.9 times more Vitamin B9 and 33.2 times more Vitamin E than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Pumpkin vs Sunflower Seeds:

• Canned Pumpkin no Salt has 19 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Calcium, 16.8 times more Copper, 3.8 times more Iron, 14.1 times more Magnesium, 13.1 times more Manganese, 18.9 times more Phosphorus, 3.1 times more Potassium, 132.5 times more Selenium and 29.4 times more Zinc than Canned Pumpkin no Salt.

Comparison of macro-nutrients per 7 ounces:

• Canned Pumpkin no Salt has 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.2 times more Energy, 183.8 times more Fat, 30.5 times more Saturated Fat, 7.5 times more Omega 3, 3292.9 times more Omega 6, 2.5 times more Carbohydrate, 3 times more Fiber and 18.9 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.