Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Boiled White Gourd-flowered :
Oil Roasted Sunflower Seed Kernels have 11 times more Vitamin B1, 12.7 times more Vitamin B2, 10.6 times more Vitamin B3, 48.2 times more Vitamin B5, 20.8 times more Vitamin B6 and 58.5 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 7.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Boiled White Gourd-flowered :
Oil Roasted Sunflower Seed Kernels have 3.6 times more Calcium, 69.4 times more Copper, 17.1 times more Iron, 11.5 times more Magnesium, 31.5 times more Manganese, 87.6 times more Phosphorus, 2.8 times more Potassium, 391 times more Selenium and 7.4 times more Zinc than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 61.9 times more Water than Oil Roasted Sunflower Seed Kernels.
Comparison of macro-nutrients per 7 ounces:
Oil Roasted Sunflower Seed Kernels have 39.5 times more Energy, 2565 times more Fat, 3534 times more Saturated Fat, 3800.9 times more Omega 6, 6.2 times more Carbohydrate, 8.8 times more Fiber and 33.4 times more Protein than Boiled and Drained White Gourd-flowered .
Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.