Comparing Nutrients in 100 calories Sunflower SeedsVS Boiled White Gourd-flowered with Salt

Weight per 100 calories

Sunflower Seeds

17g

Boiled White Gourd-flowered with Salt

769g

Sunflower Seeds have 44.9 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has very high energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Boiled White Gourd-flowered with Salt?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Boiled White Gourd-flowered with Salt

16%

83%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Boiled White Gourd-flowered with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.1%8.8g

Fat

0.16%0.15g

8.8 gvs0.15 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.4%0.76g

Saturated Fat

0.048%0.015g

0.76 gvs0.015 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.64%0.01g

Omega 3

0.01 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.2%3.95g

Omega 6

0.41%0.069g

3.95 gvs0.069 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.63%3.42g

Carbohydrate

18.3%24g

3.42 gvs24 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.62%0.45g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.45 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

0.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.88%1.47g

Fiber

24.3%9.23g

1.47 gvs9.23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.35%3.56g

Protein

8.24%4.6g

3.56 gvs4.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Boiled White Gourd-flowered with Salt

0.057%0.51μg

Vitamin A

RAE, retinol activity equivalents

0.51 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg

Vitamin B1

18.6%0.22mg

Thiamine

0.25 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.68%0.061mg

Vitamin B2

13%0.17mg

Riboflavin

0.061 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.92%1.43mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.87%0.19mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.19 mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.23 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.7%39μg

Vitamin B9

7.7%30.8μg

Folates and Folic Acid

39 μgvs30.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.27%0.24mg

Vitamin C

72.6%65.4mg

Ascorbic acid

0.24 mgvs65.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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40%6.02mg

Vitamin E

Tocopherols and Tocotrienols

6.02 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Boiled White Gourd-flowered with Salt

1.34%13.4mg

Calcium

18.5%185mg

13.4 mgvs185 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.2%0.31mg

Copper

22.2%0.2mg

0.31 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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11.2%0.9mg

Iron

24%1.92mg

0.9 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%55.7mg

Magnesium

20%84.6mg

55.7 mgvs84.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.5%0.33mg

Manganese

22%0.51mg

0.33 mgvs0.51 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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16%113mg

Phosphorus

14.3%100mg

113 mgvs100 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.25%110mg

Potassium

38.5%1308mg

110 mgvs1308 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.5%9.08μg

Selenium

2.8%1.54μg

9.08 μgvs1.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.54mg

Sodium

122%1831mg

1.54 mgvs1831 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.8%0.86mg

Zinc

49%5.4mg

0.86 mgvs5.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.022%0.81g

Water

20%733g

0.81 gvs733 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sunflower Seeds vs Boiled White Gourd-flowered with Salt:

Dried Sunflower Seed Kernels have 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 2.8 times more Vitamin B2, 2.1 times more Vitamin B3, 5.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 272.7 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Vitamin B1 per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Boiled White Gourd-flowered with Salt:

Dried Sunflower Seed Kernels have 1.5 times more Copper and 5.9 times more Selenium than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 13.8 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 11.8 times more Potassium, 1188 times more Sodium, 6.3 times more Zinc and 905.3 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 57.3 times more Fat, 49.6 times more Saturated Fat and 57 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 7 times more Carbohydrate, 6.3 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsBoiled White Gourd-flowered with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Boiled White Gourd-flowered with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seeds or Boiled White Gourd-flowered with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: