Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 grams Boiled Waxgourd with SaltVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt
12%
14%
74%
Oil Roasted Sunflower Seeds
13%
73%
14%
100 g ▼

Macro Nutrients

0.38%11kcal
Energy
20.4%592kcal
11 kcalvs592 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.21%0.2g
Fat
53%51.3g
0.2 gvs51.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.05%0.016g
Saturated Fat
22%7.07g
0.016 gvs7.07 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
NA
Omega 3
5.06%0.081g
NA gvs0.081 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.52%0.088g
Omega 6
201%34.2g
0.088 gvs34.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
1.9%2.45g
Carbohydrate
17.6%23g
2.45 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
1.63%1.18g
Sugars
4.3%3.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.18 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%0.74g
NA gvs0.74 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%2.37g
NA gvs2.37 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
2.63%1g
Fiber
28%10.6g
1 gvs10.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
0.71%0.4g
Protein
36%20g
0.4 gvs20 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
2.83%0.034mg
Vitamin B1
26.7%0.32mg
Thiamine
0.034 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
0.077%0.001mg
Vitamin B2
21.5%0.28mg
Riboflavin
0.001 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
2.4%0.38mg
Vitamin B3
26%4.13mg
Niacin, nicotinic acid, niacinamide
0.38 mgvs4.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.42%0.12mg
Vitamin B5
139%6.94mg
Pantothenic acid
0.12 mgvs6.94 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
2.46%0.032mg
Vitamin B6
61%0.79mg
Pyridoxine
0.032 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
1%4μg
Vitamin B9
58.5%234μg
Folates and Folic Acid
4 μgvs234 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
11.7%10.5mg
Vitamin C
1.22%1.1mg
Ascorbic acid
10.5 mgvs1.1 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.53%0.08mg
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
0.08 mgvs36.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
2.33%2.8μg
Vitamin K
2.6%3.1μg
Phytomenadione or phylloquinone
2.8 μgvs3.1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

1.8%18mg
Calcium
8.7%87mg
18 mgvs87 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
2.44%0.022mg
Copper
200%1.8mg
0.022 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
4.75%0.38mg
Iron
53.5%4.3mg
0.38 mgvs4.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
2.4%10mg
Magnesium
30.2%127mg
10 mgvs127 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
2.43%0.056mg
Manganese
90%2.08mg
0.056 mgvs2.08 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
2.43%17mg
Phosphorus
163%1139mg
17 mgvs1139 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
0.15%5mg
Potassium
14.2%483mg
5 mgvs483 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
0.36%0.2μg
Selenium
142%78.2μg
0.2 μgvs78.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
23%343mg
Sodium
0.2%3mg
343 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
5.36%0.59mg
Zinc
47.4%5.2mg
0.59 mgvs5.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.6%96g
Water
0.042%1.54g
96 gvs1.54 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 grams of Boiled Waxgourd with Salt vs Oil Roasted Sunflower Seeds:
Comparing minerals per 100 grams for Boiled Waxgourd with Salt vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: