Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	399% 68g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	14% 10.3g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	15% 5.75g	38g per day for Men 19-50 years
Protein	71% 40g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	15% 0.2mg	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	116% 464μg	5.95% 24μg	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	2.43% 2.2mg	12.6% 11.3mg	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	481% 72mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	17.3% 173mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	18.7% 0.17mg	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	106% 8.5mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	19.2% 0.44mg	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	323% 2260mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.52% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Boiled Dishcloth Gourd:

• Oil Roasted Sunflower Seed Kernels have 7 times more Vitamin B1, 6.7 times more Vitamin B2, 15.9 times more Vitamin B3, 13.9 times more Vitamin B5, 8 times more Vitamin B6, 19.5 times more Vitamin B9, 151.4 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 5.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Boiled Dishcloth Gourd:

• Oil Roasted Sunflower Seed Kernels have 9.7 times more Calcium, 21.2 times more Copper, 11.9 times more Iron, 6.4 times more Magnesium, 9.3 times more Manganese, 36.7 times more Phosphorus, 391 times more Selenium and 30.6 times more Zinc than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 7 times more Sodium and 54.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Dishcloth Gourd have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 10.6 times more Energy, 150.9 times more Fat, 261.8 times more Saturated Fat, 231.1 times more Omega 6, 1.6 times more Carbohydrate, 3.7 times more Fiber and 30.4 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 1.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.