Lets compare vitamin content per 100 grams of Pumpkin vs Toasted Sunflower Seeds:
Raw Pumpkin has more Vitamin A and 6.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B1, 2.6 times more Vitamin B2, 7 times more Vitamin B3, 23.7 times more Vitamin B5, 13.2 times more Vitamin B6 and 14.9 times more Vitamin B9 than Raw Pumpkin.
Both Raw 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 Pumpkin vs Toasted Sunflower Seeds:
Raw Pumpkin has 91.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 14.4 times more Copper, 8.5 times more Iron, 10.8 times more Magnesium, 16.9 times more Manganese, 26.3 times more Phosphorus, 1.4 times more Potassium and 16.6 times more Zinc than Raw Pumpkin.
Comparison of macro-nutrients per 100 grams:
Toasted Sunflower Seed Kernels no Salt contain 23.8 times more Energy, 568 times more Fat, 114.5 times more Saturated Fat, 26.3 times more Omega 3, 18695 times more Omega 6, 3.2 times more Carbohydrate, 23 times more Fiber and 17.2 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.