Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Boiled Pumpkin Leaves

Weight per 500 calories

Roasted Sunflower Seeds

86g

Boiled Pumpkin Leaves

2381g

Roasted Sunflower Seeds have 27.7 times more energy per 100g than Boiled Pumpkin Leaves. It has very high energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Boiled Pumpkin Leaves

41%

52%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Boiled Pumpkin Leaves

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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44%42.8g

Fat

5.4%5.24g

42.8 gvs5.24 g

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

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14%4.5g

Saturated Fat

8.5%2.7g

4.5 gvs2.7 g

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

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3.7%0.059g

Omega 3

8.93%0.14g

0.059 gvs0.14 g

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

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166%28g

Omega 6

0.7%0.12g

28 gvs0.12 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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16%20.7g

Carbohydrate

62%80.7g

20.7 gvs80.7 g

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

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3.23%2.35g

Sugars

22.7%16.4g

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

2.35 gvs16.4 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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25%9.54g

Fiber

169%64.3g

9.54 gvs64.3 g

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

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29.7%16.6g

Protein

116%64.8g

16.6 gvs64.8 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

Roasted Sunflower Seedsvs Boiled Pumpkin Leaves

0%0μg

Vitamin A

212%1905μg

RAE, retinol activity equivalents

0 μgvs1905 μg

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

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7.6%0.091mg

Vitamin B1

135%1.6mg

Thiamine

0.091 mgvs1.6 mg

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

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16.3%0.21mg

Vitamin B2

249%3.24mg

Riboflavin

0.21 mgvs3.24 mg

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

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38%6.05mg

Vitamin B3

126%20.2mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs20.2 mg

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

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121%6.05mg

Vitamin B5

20%1mg

Pantothenic acid

6.05 mgvs1 mg

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

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53%0.69mg

Vitamin B6

359%4.67mg

Pyridoxine

0.69 mgvs4.67 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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51%204μg

Vitamin B9

149%595μg

Folates and Folic Acid

204 μgvs595 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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1.34%1.2mg

Vitamin C

26.5%24mg

Ascorbic acid

1.2 mgvs24 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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149%22.4mg

Vitamin E

152%23mg

Tocopherols and Tocotrienols

22.4 mgvs23 mg

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

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1.93%2.3μg

Vitamin K

2143%2571μg

Phytomenadione or phylloquinone

2.3 μgvs2571 μg

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

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Minerals

Roasted Sunflower Seedsvs Boiled Pumpkin Leaves

6%60mg

Calcium

102%1024mg

60 mgvs1024 mg

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

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175%1.57mg

Copper

352%3.17mg

1.57 mgvs3.17 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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41%3.26mg

Iron

952%76mg

3.26 mgvs76 mg

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

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26.4%111mg

Magnesium

215%905mg

111 mgvs905 mg

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

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79%1.8mg

Manganese

367%8.45mg

1.8 mgvs8.45 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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142%992mg

Phosphorus

269%1881mg

992 mgvs1881 mg

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

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21.5%730mg

Potassium

307%10429mg

730 mgvs10429 mg

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

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124%68μg

Selenium

39%21.4μg

68 μgvs21.4 μg

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

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0.17%2.58mg

Sodium

12.7%190mg

2.58 mgvs190 mg

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

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41.3%4.54mg

Zinc

43.3%4.76mg

4.54 mgvs4.76 mg

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

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0.028%1.03g

Water

59.5%2203g

1.03 gvs2203 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 Roasted Sunflower Seeds vs Boiled Pumpkin Leaves:

Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Vitamin B5 than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain more Vitamin A, 17.8 times more Vitamin B1, 15.3 times more Vitamin B2, 3.3 times more Vitamin B3, 6.8 times more Vitamin B6, 2.9 times more Vitamin B9, 19.8 times more Vitamin C and 1108.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Pumpkin Leaves have similar amounts of Vitamin E per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Selenium than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 17 times more Calcium, 2 times more Copper, 23.3 times more Iron, 8.2 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus, 14.3 times more Potassium, 73.9 times more Sodium and 2136.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Pumpkin Leaves have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 8.2 times more Fat, 1.7 times more Saturated Fat and 236.6 times more Omega 6 than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 2.4 times more Omega 3, 3.9 times more Carbohydrate, 7 times more Sugars, 6.7 times more Fiber and 3.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Pumpkin Leaves have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsBoiled Pumpkin LeavesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS PumpkinBoiled Pumpkin LeavesVS Pumpkin

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Boiled Pumpkin Leaves

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: