Comparing Nutrients in 100 grams Boiled Waxgourd VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Waxgourd	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.48% 14kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.34% 3.04g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	NA	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	2.63% 1g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.077% 0.001mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	62% 0.81mg	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	1% 4μg	59.5% 238μg	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	11.7% 10.5mg	1.56% 1.4mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	204% 1.83mg	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	4.75% 0.38mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	2.43% 0.056mg	92% 2.1mg	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	2.43% 17mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	0.15% 5mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	7.13% 107mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Waxgourd vs Toasted Sunflower Seeds:

• Boiled and Drained Waxgourd has 7.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, 285 times more Vitamin B2, 10.9 times more Vitamin B3, 58.3 times more Vitamin B5, 25.2 times more Vitamin B6 and 59.5 times more Vitamin B9 than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Waxgourd vs Toasted Sunflower Seeds:

• Boiled and Drained Waxgourd has 35.7 times more Sodium and 96.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 83.4 times more Copper, 17.9 times more Iron, 12.9 times more Magnesium, 37.8 times more Manganese, 68.1 times more Phosphorus, 98.2 times more Potassium and 9 times more Zinc than Boiled and Drained Waxgourd.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt contain 44.2 times more Energy, 284 times more Fat, 372.1 times more Saturated Fat, more Omega 3, 424.9 times more Omega 6, 6.8 times more Carbohydrate, 11.5 times more Fiber and 43 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.