Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Sunflower Seeds

Weight per 500 calories

Boiled Waxgourd with Salt

4546g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 53.1 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is very high in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

9.37%9.1g

Fat

45.4%44g

9.1 gvs44 g

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

Find Vegetables rich in Fat

2.27%0.73g

Saturated Fat

12%3.8g

0.73 gvs3.8 g

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

Find Vegetables rich in Saturated Fat

Omega 3

3.2%0.051g

NA gvs0.051 g

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

Find Vegetables rich in Omega 3

23.5%4g

Omega 6

116%19.7g

4 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

85.7%111g

Carbohydrate

13%17g

111 gvs17 g

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

Find Vegetables rich in Carbohydrate

74%53.6g

Sugars

3.1%2.24g

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

53.6 gvs2.24 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

%2.14g

NA gvs2.14 g

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

Find Vegetables rich in Sucrose

120%45.5g

Fiber

19.4%7.36g

45.5 gvs7.36 g

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

Find Vegetables rich in Fiber

32.5%18g

Protein

31.8%17.8g

18 gvs17.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Waxgourd with Saltvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

129%1.55mg

Vitamin B1

106%1.27mg

Thiamine

1.55 mgvs1.27 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

3.5%0.045mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.045 mgvs0.3 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

109%17.5mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

17.5 mgvs7.14 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

110%5.5mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

5.5 mgvs0.97 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

112%1.45mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.45 mgvs1.15 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

45.5%182μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

182 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

530%477mg

Vitamin C

1.33%1.2mg

Ascorbic acid

477 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

24.2%3.64mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

3.64 mgvs30 mg

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

Find Vegetables rich in Vitamin E

106%127μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

127 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Waxgourd with Saltvs Sunflower Seeds

82%818mg

Calcium

6.68%66.8mg

818 mgvs66.8 mg

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

Find Vegetables rich in Calcium

111%1mg

Copper

171%1.54mg

1 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

216%17.3mg

Iron

56%4.5mg

17.3 mgvs4.5 mg

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

Find Vegetables rich in Iron

108%455mg

Magnesium

66.3%278mg

455 mgvs278 mg

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

Find Vegetables rich in Magnesium

111%2.55mg

Manganese

72.6%1.67mg

2.55 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

110%773mg

Phosphorus

80.7%565mg

773 mgvs565 mg

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

Find Vegetables rich in Phosphorus

6.7%227mg

Potassium

16.2%552mg

227 mgvs552 mg

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

Find Vegetables rich in Potassium

16.5%9.1μg

Selenium

82.5%45.4μg

9.1 μgvs45.4 μg

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

Find Vegetables rich in Selenium

1039%15591mg

Sodium

0.51%7.7mg

15591 mgvs7.7 mg

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

Find Vegetables rich in Sodium

244%27mg

Zinc

39%4.3mg

27 mgvs4.3 mg

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

Find Vegetables rich in Zinc

118%4366g

Water

0.11%4.05g

4366 gvs4.05 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Boiled Waxgourd with Salt vs Sunflower Seeds:

Boiled and Drained Waxgourd with Salt has 1.2 times more Vitamin B1, 2.4 times more Vitamin B3, 5.7 times more Vitamin B5, 1.3 times more Vitamin B6, 398.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.7 times more Vitamin B2 and 8.3 times more Vitamin E than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Waxgourd with Salt vs Sunflower Seeds:

Boiled and Drained Waxgourd with Salt has 12.3 times more Calcium, 3.8 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 2023.4 times more Sodium, 6.3 times more Zinc and 1078.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 2.4 times more Potassium and 5 times more Selenium than Boiled and Drained Waxgourd with Salt.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Waxgourd with Salt has 6.5 times more Carbohydrate, 23.9 times more Sugars and 6.2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.8 times more Fat, 5.2 times more Saturated Fat and 4.9 times more Omega 6 than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltSunflower SeedsVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: