Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pumpkin Leaves	Recommended Dietary Allowance
Energy	40.5% 1175kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.12% 0.02g	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	3.56% 4.62g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	NA	38g per day for Men 19-50 years
Protein	71% 40g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	31.6% 0.41mg	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	18% 71.4μg	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	24.3% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	17.3% 173mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	29.3% 0.26mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	30.6% 0.7mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Pumpkin Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Pumpkin Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Pumpkin Leaves:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 165.2 times more Vitamin B5, 3.8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain more Vitamin A and 10 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Pumpkin Leaves:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Calcium, 13.6 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 5.9 times more Manganese, 11 times more Phosphorus, 86.9 times more Selenium and 26.1 times more Zinc than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 60.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pumpkin Leaves contain similar levels of Potassium per seven ounces.
• 7 ounces of Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 31.2 times more Energy, 128.3 times more Fat, 34.1 times more Saturated Fat, 6.8 times more Omega 3, 3420.8 times more Omega 6, 9.8 times more Carbohydrate and 6.4 times more Protein than Pumpkin Leaves.
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate