Comparing Nutrients in 14 ounces WaxgourdVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Waxgourd

10%

12%

78%

Roasted Sunflower Seeds

12%

72%

16%

14 oz ▼

Macro Nutrients

Waxgourdvs Roasted Sunflower Seeds

1.78%51.6kcal

Energy

79.7%2310kcal

51.6 kcalvs2310 kcal

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

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0.82%0.79g

Fat

204%198g

0.79 gvs198 g

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

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0.2%0.064g

Saturated Fat

64.7%20.7g

0.064 gvs20.7 g

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

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Omega 3

17%0.27g

NA gvs0.27 g

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

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2.03%0.35g

Omega 6

765%130g

0.35 gvs130 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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9.16%12g

Carbohydrate

73.5%96g

12 gvs96 g

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

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Sugars

15%11g

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

NA gvs11 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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Sucrose

NA gvsNA g

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

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30.3%11.5g

Fiber

116%44g

11.5 gvs44 g

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

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2.83%1.6g

Protein

137%76.7g

1.6 gvs76.7 g

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

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Vitamins

Waxgourdvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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13.2%0.16mg

Vitamin B1

35%0.42mg

Thiamine

0.16 mgvs0.42 mg

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

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33.6%0.44mg

Vitamin B2

75%0.98mg

Riboflavin

0.44 mgvs0.98 mg

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

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9.92%1.6mg

Vitamin B3

175%28mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs28 mg

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

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10.6%0.53mg

Vitamin B5

559%28mg

Pantothenic acid

0.53 mgvs28 mg

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

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10.7%0.14mg

Vitamin B6

245%3.2mg

Pyridoxine

0.14 mgvs3.2 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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4.96%20μg

Vitamin B9

235%941μg

Folates and Folic Acid

20 μgvs941 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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57.3%51.6mg

Vitamin C

6.17%5.56mg

Ascorbic acid

51.6 mgvs5.56 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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Vitamin E

691%104mg

Tocopherols and Tocotrienols

NA mgvs104 mg

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

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Vitamin K

8.93%10.7μg

Phytomenadione or phylloquinone

NA μgvs10.7 μg

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

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Minerals

Waxgourdvs Roasted Sunflower Seeds

7.54%75.4mg

Calcium

27.8%278mg

75.4 mgvs278 mg

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

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10%0.091mg

Copper

807%7.26mg

0.091 mgvs7.26 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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20%1.6mg

Iron

189%15mg

1.6 mgvs15 mg

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

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9.45%39.7mg

Magnesium

122%512mg

39.7 mgvs512 mg

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

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10%0.23mg

Manganese

364%8.37mg

0.23 mgvs8.37 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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10.8%75.4mg

Phosphorus

655%4584mg

75.4 mgvs4584 mg

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

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0.7%24mg

Potassium

99%3374mg

24 mgvs3374 mg

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

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1.44%0.79μg

Selenium

572%315μg

0.79 μgvs315 μg

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

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29.4%441mg

Sodium

0.79%12mg

441 mgvs12 mg

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

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22%2.42mg

Zinc

191%21mg

2.42 mgvs21 mg

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

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10.3%381g

Water

0.13%4.76g

381 gvs4.76 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 Waxgourd vs Roasted Sunflower Seeds:

Raw Waxgourd has 9.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 17.6 times more Vitamin B3, 52.9 times more Vitamin B5, 23 times more Vitamin B6 and 47.4 times more Vitamin B9 than Raw Waxgourd.
Both Raw Waxgourd as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waxgourd vs Roasted Sunflower Seeds:

Raw Waxgourd has 37 times more Sodium and 80.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Calcium, 79.6 times more Copper, 9.5 times more Iron, 12.9 times more Magnesium, 36.4 times more Manganese, 60.8 times more Phosphorus, 141.7 times more Potassium, 396.5 times more Selenium and 8.7 times more Zinc than Raw Waxgourd.

Comparison of macro-nutrients per 14 ounces:

Dry Roasted Sunflower Seed Kernels no Salt contain 44.8 times more Energy, 249 times more Fat, 326.2 times more Saturated Fat, 376.8 times more Omega 6, 8 times more Carbohydrate, 3.8 times more Fiber and 48.3 times more Protein than Raw Waxgourd.
Both Raw Waxgourd as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

WaxgourdVS Boiled WaxgourdRoasted Sunflower SeedsVS Boiled WaxgourdWaxgourdVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces WaxgourdVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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