Comparing Nutrients in 100 calories White Gourd-flowered VS Toasted Sunflower Seeds

Weight per 100 calories

• White Gourd-flowered: 714g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 44.2 times more energy per unit of mass than Raw White Gourd-flowered , which is very high in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - White Gourd-flowered or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	White Gourd-flowered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	10% 0.13mg	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	10.7% 43μg	9.6% 38.4μg	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	80% 72mg	0.25% 0.23mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	33% 0.3mg	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	18% 1.43mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	15% 0.34mg	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	13.3% 93mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	18.4% 682g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Toasted Sunflower Seeds:

• Raw White Gourd-flowered has 3.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B6 and 319 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Raw White Gourd-flowered and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Raw White Gourd-flowered as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Gourd-flowered vs Toasted Sunflower Seeds:

• Raw White Gourd-flowered has 20.2 times more Calcium, 1.3 times more Iron, 3.8 times more Magnesium, 1.4 times more Manganese, 13.5 times more Potassium, 5.8 times more Zinc and 4224.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper and 2 times more Phosphorus than Raw White Gourd-flowered .

Comparison of macro-nutrients per 100 calories:

• Raw White Gourd-flowered has 7.3 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 64.2 times more Fat, 67.3 times more Saturated Fat and 94 times more Omega 6 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Raw White Gourd-flowered as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.