Comparing Nutrients in 500 calories Pumpkin FlowersVS Sunflower Seeds

Weight per 500 calories

Pumpkin Flowers

3333g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 38.9 times more energy per unit of mass than Raw Pumpkin Flowers, which is very high in comparison to other foods. Pumpkin Flowers having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers

23%

73%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Pumpkin Flowersvs 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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2.4%2.33g

Fat

45.4%44g

2.33 gvs44 g

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

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3.75%1.2g

Saturated Fat

12%3.8g

1.2 gvs3.8 g

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

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4.17%0.067g

Omega 3

3.2%0.051g

0.067 gvs0.051 g

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

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0.39%0.067g

Omega 6

116%19.7g

0.067 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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84%109g

Carbohydrate

13%17g

109 gvs17 g

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

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Sugars

3.1%2.24g

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

NA 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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Fiber

19.4%7.36g

NA gvs7.36 g

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

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61.3%34.3g

Protein

31.8%17.8g

34.3 gvs17.8 g

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

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Vitamins

Pumpkin Flowersvs Sunflower Seeds

359%3233μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

3233 μgvs2.57 μg

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

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117%1.4mg

Vitamin B1

106%1.27mg

Thiamine

1.4 mgvs1.27 mg

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

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192%2.5mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.5 mgvs0.3 mg

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

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144%23mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

23 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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Vitamin B6

88.6%1.15mg

Pyridoxine

NA 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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492%1967μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

1967 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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1037%933mg

Vitamin C

1.33%1.2mg

Ascorbic acid

933 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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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Pumpkin Flowersvs Sunflower Seeds

130%1300mg

Calcium

6.68%66.8mg

1300 mgvs66.8 mg

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

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Copper

171%1.54mg

NA 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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292%23.3mg

Iron

56%4.5mg

23.3 mgvs4.5 mg

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

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190%800mg

Magnesium

66.3%278mg

800 mgvs278 mg

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

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Manganese

72.6%1.67mg

NA 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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233%1633mg

Phosphorus

80.7%565mg

1633 mgvs565 mg

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

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170%5767mg

Potassium

16.2%552mg

5767 mgvs552 mg

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

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42.4%23.3μg

Selenium

82.5%45.4μg

23.3 μgvs45.4 μg

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

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11%167mg

Sodium

0.51%7.7mg

167 mgvs7.7 mg

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

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Zinc

39%4.3mg

NA mgvs4.3 mg

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

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85.7%3172g

Water

0.11%4.05g

3172 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 Pumpkin Flowers vs Sunflower Seeds:

Raw Pumpkin Flowers have 1258.8 times more Vitamin A, 8.2 times more Vitamin B2, 3.2 times more Vitamin B3, 10.1 times more Vitamin B9 and 778.7 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Raw Pumpkin Flowers and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Pumpkin Flowers 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 Pumpkin Flowers vs Sunflower Seeds:

Raw Pumpkin Flowers have 19.5 times more Calcium, 5.2 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 10.4 times more Potassium, 21.6 times more Sodium and 783.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Selenium than Raw Pumpkin Flowers.

Comparison of macro-nutrients per 500 calories:

Raw Pumpkin Flowers have 6.4 times more Carbohydrate and 1.9 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 18.9 times more Fat, 3.2 times more Saturated Fat and 296 times more Omega 6 than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Pumpkin Flowers 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:

Pumpkin FlowersVS Boiled Pumpkin FlowersSunflower SeedsVS Boiled Pumpkin FlowersPumpkin FlowersVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Pumpkin FlowersVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: