Lets compare vitamin content per 100 grams of Boiled Waxgourd vs Oil Roasted Sunflower Seeds:
Boiled and Drained Waxgourd has 9.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 280 times more Vitamin B2, 10.8 times more Vitamin B3, 57.4 times more Vitamin B5, 24.8 times more Vitamin B6, 58.5 times more Vitamin B9 and 454.1 times more Vitamin E than Boiled and Drained Waxgourd.
Both Boiled and Drained Waxgourd and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 100 g.
Both Boiled and Drained Waxgourd as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Waxgourd vs Oil Roasted Sunflower Seeds:
Boiled and Drained Waxgourd has 35.7 times more Sodium and 62.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 82 times more Copper, 11.3 times more Iron, 12.7 times more Magnesium, 37.1 times more Manganese, 67 times more Phosphorus, 96.6 times more Potassium, 391 times more Selenium and 8.8 times more Zinc than Boiled and Drained Waxgourd.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels contain 42.3 times more Energy, 256.5 times more Fat, 441.8 times more Saturated Fat, more Omega 3, 388.7 times more Omega 6, 7.5 times more Carbohydrate, 2.6 times more Sugars, 10.6 times more Fiber and 50.2 times more Protein than Boiled and Drained Waxgourd.
Both Boiled and Drained Waxgourd as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.