Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	21.3% 619kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.08g	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	30.3% 11.5g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	32% 288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	3.4% 0.044mg	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	59.5% 238μg	2.25% 9μg	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	1.56% 1.4mg	5.22% 4.7mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	5.7% 57mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	10% 0.091mg	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	85% 6.8mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	3.87% 0.089mg	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	165% 1158mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Pumpkin with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Boiled Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Boiled Pumpkin with Salt:

• 100 grams of Toasted Sunflower Seeds have 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 Pumpkin with Salt.
• While 100 g of Boiled and Drained Pumpkin with Salt contain more Vitamin A and 3.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Boiled Pumpkin with Salt:

• 100 grams of Toasted Sunflower Seeds have 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 Pumpkin with Salt.
• While 100 g of Boiled and Drained Pumpkin with Salt contain 79 times more Sodium and 93.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Boiled Pumpkin with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 34.4 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, 4.8 times more Carbohydrate, 10.5 times more Fiber and 23.9 times more Protein than Boiled Pumpkin with Salt.
• 100 grams of Boiled Pumpkin with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein