Lets compare vitamin content per 14 ounces of Boiled Pumpkin vs Oil Roasted Sunflower Seeds:
Boiled and Drained Pumpkin has more Vitamin A and 4.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 10.3 times more Vitamin B1, 3.6 times more Vitamin B2, 10 times more Vitamin B3, 34.5 times more Vitamin B5, 18 times more Vitamin B6, 26 times more Vitamin B9, 45.4 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Pumpkin vs Oil Roasted Sunflower Seeds:
Boiled and Drained Pumpkin has 60.8 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 19.8 times more Copper, 7.5 times more Iron, 14.1 times more Magnesium, 23.4 times more Manganese, 38 times more Phosphorus, 2.1 times more Potassium, 391 times more Selenium and 22.7 times more Zinc than Boiled and Drained Pumpkin.
Comparison of macro-nutrients per 14 ounces:
Oil Roasted Sunflower Seed Kernels contain 29.6 times more Energy, 732.9 times more Fat, 191 times more Saturated Fat, 40.5 times more Omega 3, 17104 times more Omega 6, 4.7 times more Carbohydrate, 1.5 times more Sugars, 9.6 times more Fiber and 27.9 times more Protein than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.