Comparing Nutrients in 500 calories Boiled PumpkinVS Sunflower Seeds

Weight per 500 calories

Boiled Pumpkin

2500g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 29.2 times more energy per unit of mass than Boiled and Drained Pumpkin, which is very high in comparison to other foods. Boiled Pumpkin having very low energy density.

Which food has more nutrients per 500 calories - Boiled Pumpkin or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.8%1.75g

Fat

45.4%44g

1.75 gvs44 g

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

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2.9%0.93g

Saturated Fat

12%3.8g

0.93 gvs3.8 g

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

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3.13%0.05g

Omega 3

3.2%0.051g

0.05 gvs0.051 g

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

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0.29%0.05g

Omega 6

116%19.7g

0.05 gvs19.7 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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94%123g

Carbohydrate

13%17g

123 gvs17 g

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

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71.7%52g

Sugars

3.1%2.24g

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

52 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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72.4%27.5g

Fiber

19.4%7.36g

27.5 gvs7.36 g

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

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32%18g

Protein

31.8%17.8g

18 gvs17.8 g

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

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Vitamins

Boiled Pumpkinvs Sunflower Seeds

800%7200μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

7200 μgvs2.57 μg

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

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64.6%0.78mg

Vitamin B1

106%1.27mg

Thiamine

0.78 mgvs1.27 mg

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

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150%1.95mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.95 mgvs0.3 mg

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

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64.5%10.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs7.14 mg

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

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101%5.03mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

5.03 mgvs0.97 mg

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

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84.6%1.1mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.1 mgvs1.15 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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56.3%225μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

225 μgvs194 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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131%118mg

Vitamin C

1.33%1.2mg

Ascorbic acid

118 mgvs1.2 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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133%20mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

20 mgvs30 mg

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

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16.7%20μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

20 μgvs0 μg

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

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Minerals

Boiled Pumpkinvs Sunflower Seeds

37.5%375mg

Calcium

6.68%66.8mg

375 mgvs66.8 mg

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

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253%2.28mg

Copper

171%1.54mg

2.28 mgvs1.54 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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178%14.3mg

Iron

56%4.5mg

14.3 mgvs4.5 mg

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

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53.6%225mg

Magnesium

66.3%278mg

225 mgvs278 mg

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

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97%2.23mg

Manganese

72.6%1.67mg

2.23 mgvs1.67 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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107%750mg

Phosphorus

80.7%565mg

750 mgvs565 mg

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

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169%5750mg

Potassium

16.2%552mg

5750 mgvs552 mg

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

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9.1%5μg

Selenium

82.5%45.4μg

5 μgvs45.4 μg

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

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1.67%25mg

Sodium

0.51%7.7mg

25 mgvs7.7 mg

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

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52.3%5.75mg

Zinc

39%4.3mg

5.75 mgvs4.3 mg

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

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63.3%2342g

Water

0.11%4.05g

2342 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Boiled Pumpkin vs Sunflower Seeds:

Boiled and Drained Pumpkin has 2803.2 times more Vitamin A, 6.4 times more Vitamin B2, 1.4 times more Vitamin B3, 5.2 times more Vitamin B5, 98 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1 and 1.5 times more Vitamin E than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
Both Boiled and Drained Pumpkin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pumpkin vs Sunflower Seeds:

Boiled and Drained Pumpkin has 5.6 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 10.4 times more Potassium, 1.3 times more Zinc and 578.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.1 times more Selenium than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Pumpkin has 7.2 times more Carbohydrate, 23.2 times more Sugars and 3.7 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 25.2 times more Fat, 4.1 times more Saturated Fat and 394.7 times more Omega 6 than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Boiled and Drained Pumpkin as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled PumpkinVS Canned PumpkinSunflower SeedsVS Canned PumpkinBoiled PumpkinVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Boiled PumpkinVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Pumpkin or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: