Lets compare vitamin content per 100 grams of Sunflower Seeds vs Waxgourd:
Dried Sunflower Seed Kernels have 37 times more Vitamin B1, 3.2 times more Vitamin B2, 20.8 times more Vitamin B3, 8.5 times more Vitamin B5, 38.4 times more Vitamin B6 and 45.4 times more Vitamin B9 than Raw Waxgourd.
While Raw Waxgourd contains 9.3 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Waxgourd:
Dried Sunflower Seed Kernels have 4.1 times more Calcium, 78.3 times more Copper, 13.1 times more Iron, 32.5 times more Magnesium, 33.6 times more Manganese, 34.7 times more Phosphorus, 107.5 times more Potassium, 265 times more Selenium and 8.2 times more Zinc than Raw Waxgourd.
While Raw Waxgourd contains 12.3 times more Sodium and 20.3 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 44.9 times more Energy, 257.3 times more Fat, 278.4 times more Saturated Fat, 264.9 times more Omega 6, 6.7 times more Carbohydrate, 3 times more Fiber and 52 times more Protein than Raw Waxgourd.
Both Dried Sunflower Seed Kernels as well as Raw Waxgourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.