Lets compare vitamin content per 100 grams of Boiled Pumpkin vs Toasted Sunflower Seeds:
Boiled and Drained Pumpkin has more Vitamin A and 3.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 10.5 times more Vitamin B1, 3.7 times more Vitamin B2, 10.2 times more Vitamin B3, 35.1 times more Vitamin B5, 18.3 times more Vitamin B6 and 26.4 times more Vitamin B9 than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Pumpkin vs Toasted Sunflower Seeds:
Boiled and Drained Pumpkin has 93.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Calcium, 20.2 times more Copper, 11.9 times more Iron, 14.3 times more Magnesium, 23.8 times more Manganese, 38.6 times more Phosphorus, 2.1 times more Potassium and 23 times more Zinc than Boiled and Drained Pumpkin.
Comparison of macro-nutrients per 100 grams:
Toasted Sunflower Seed Kernels no Salt contain 31 times more Energy, 811.4 times more Fat, 160.9 times more Saturated Fat, 39.5 times more Omega 3, 18695 times more Omega 6, 4.2 times more Carbohydrate, 10.5 times more Fiber and 23.9 times more Protein than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.