Comparing Nutrients in 14 ounces Oil Roasted Sunflower SeedsVS Pumpkin

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Pumpkin

13%

84%

14 oz ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Pumpkin

81%2350kcal

Energy

3.56%103kcal

2350 kcalvs103 kcal

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

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210%204g

Fat

0.41%0.4g

204 gvs0.4 g

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

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87.7%28g

Saturated Fat

0.64%0.21g

28 gvs0.21 g

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

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20%0.32g

Omega 3

0.74%0.012g

0.32 gvs0.012 g

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

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799%136g

Omega 6

0.047%0.008g

136 gvs0.008 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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70%91g

Carbohydrate

20%25.8g

91 gvs25.8 g

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

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17%12.3g

Sugars

15%11g

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

12.3 gvs11 g

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

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0%0g

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]

0 gvsNA g

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

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%2.94g

Glucose

2.94 gvsNA g

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

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%9.4g

Sucrose

9.4 gvsNA g

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

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111%42g

Fiber

5.22%2g

42 gvs2 g

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

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142%79.6g

Protein

7.1%3.97g

79.6 gvs3.97 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

Oil Roasted Sunflower Seedsvs Pumpkin

0%0μg

Vitamin A

188%1691μg

RAE, retinol activity equivalents

0 μgvs1691 μg

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

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106%1.27mg

Vitamin B1

16.5%0.2mg

Thiamine

1.27 mgvs0.2 mg

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

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85.5%1.1mg

Vitamin B2

33.6%0.44mg

Riboflavin

1.1 mgvs0.44 mg

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

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102%16.4mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

16.4 mgvs2.4 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

551%27.5mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

27.5 mgvs1.2 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

242%3.14mg

Vitamin B6

18.6%0.24mg

Pyridoxine

3.14 mgvs0.24 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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232%929μg

Vitamin B9

16%63.5μg

Folates and Folic Acid

929 μgvs63.5 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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4.85%4.37mg

Vitamin C

39.7%35.7mg

Ascorbic acid

4.37 mgvs35.7 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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961%144mg

Vitamin E

28%4.2mg

Tocopherols and Tocotrienols

144 mgvs4.2 mg

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

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10.3%12.3μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

12.3 μgvs4.37 μg

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

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Minerals

Oil Roasted Sunflower Seedsvs Pumpkin

34.5%345mg

Calcium

8.33%83.3mg

345 mgvs83.3 mg

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

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796%7.16mg

Copper

56%0.5mg

7.16 mgvs0.5 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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212%17mg

Iron

39.7%3.18mg

17 mgvs3.18 mg

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

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120%504mg

Magnesium

11.3%47.6mg

504 mgvs47.6 mg

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

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359%8.26mg

Manganese

21.6%0.5mg

8.26 mgvs0.5 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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646%4521mg

Phosphorus

25%175mg

4521 mgvs175 mg

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

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56.4%1917mg

Potassium

39.7%1349mg

1917 mgvs1349 mg

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

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564%310μg

Selenium

2.16%1.2μg

310 μgvs1.2 μg

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

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0.79%12mg

Sodium

0.26%3.97mg

12 mgvs3.97 mg

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

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188%20.7mg

Zinc

11.5%1.27mg

20.7 mgvs1.27 mg

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

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0.17%6.1g

Water

9.83%364g

6.1 gvs364 g

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

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Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Pumpkin:

Oil Roasted Sunflower Seed Kernels have 6.4 times more Vitamin B1, 2.5 times more Vitamin B2, 6.9 times more Vitamin B3, 23.3 times more Vitamin B5, 13 times more Vitamin B6, 14.6 times more Vitamin B9, 34.3 times more Vitamin E and 2.8 times more Vitamin K than Raw Pumpkin.
While Raw Pumpkin contains more Vitamin A and 8.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Pumpkin:

Oil Roasted Sunflower Seed Kernels have 4.1 times more Calcium, 14.2 times more Copper, 5.4 times more Iron, 10.6 times more Magnesium, 16.6 times more Manganese, 25.9 times more Phosphorus, 1.4 times more Potassium, 260.7 times more Selenium and 16.3 times more Zinc than Raw Pumpkin.
While Raw Pumpkin contains 59.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

Oil Roasted Sunflower Seed Kernels have 22.8 times more Energy, 513 times more Fat, 135.9 times more Saturated Fat, 27 times more Omega 3, 17104 times more Omega 6, 3.5 times more Carbohydrate, 21.2 times more Fiber and 20.1 times more Protein than Raw Pumpkin.
Both Oil Roasted Sunflower Seed Kernels and Raw Pumpkin have similar amounts of Sugars per 14 oz.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Pumpkin have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsPumpkinVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Boiled PumpkinPumpkinVS Boiled Pumpkin

Compare Foods

Comparing Nutrients in 14 ounces Oil Roasted Sunflower SeedsVS Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: