Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Waxgourd:
Oil Roasted Sunflower Seed Kernels have 8 times more Vitamin B1, 2.5 times more Vitamin B2, 10.3 times more Vitamin B3, 52.2 times more Vitamin B5, 22.6 times more Vitamin B6 and 46.8 times more Vitamin B9 than Raw Waxgourd.
While Raw Waxgourd contains 11.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Waxgourd:
Oil Roasted Sunflower Seed Kernels have 4.6 times more Calcium, 78.4 times more Copper, 10.7 times more Iron, 12.7 times more Magnesium, 35.9 times more Manganese, 59.9 times more Phosphorus, 80.5 times more Potassium, 391 times more Selenium and 8.5 times more Zinc than Raw Waxgourd.
While Raw Waxgourd contains 37 times more Sodium and 62.4 times more Water than Oil Roasted Sunflower Seed Kernels.
Comparison of macro-nutrients per 7 ounces:
Oil Roasted Sunflower Seed Kernels have 45.5 times more Energy, 256.5 times more Fat, 441.8 times more Saturated Fat, 393.2 times more Omega 6, 7.6 times more Carbohydrate, 3.7 times more Fiber and 50.2 times more Protein than Raw Waxgourd.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.