Comparing Nutrients in 5 ounces Canned PumpkinVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Pumpkin

11%

83%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Canned Pumpkinvs Oil Roasted Sunflower Seeds

1.66%48kcal

Energy

29%839kcal

48 kcalvs839 kcal

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

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0.41%0.4g

Fat

75%72.7g

0.4 gvs72.7 g

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

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0.65%0.21g

Saturated Fat

31.3%10g

0.21 gvs10 g

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

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0.71%0.011g

Omega 3

7.18%0.11g

0.011 gvs0.11 g

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

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0.058%0.01g

Omega 6

285%48.5g

0.01 gvs48.5 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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8.82%11.5g

Carbohydrate

25%32.4g

11.5 gvs32.4 g

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

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6.45%4.68g

Sugars

6.1%4.4g

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

4.68 gvs4.4 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%1.05g

NA gvs1.05 g

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

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Sucrose

%3.36g

NA gvs3.36 g

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

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11%4.1g

Fiber

39.5%15g

4.1 gvs15 g

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

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2.8%1.56g

Protein

50.8%28.4g

1.56 gvs28.4 g

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

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Vitamins

Canned Pumpkinvs Oil Roasted Sunflower Seeds

123%1103μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1103 μgvs0 μg

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

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2.83%0.034mg

Vitamin B1

37.8%0.45mg

Thiamine

0.034 mgvs0.45 mg

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

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5.9%0.077mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.077 mgvs0.4 mg

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

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3.25%0.52mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

0.52 mgvs5.85 mg

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

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11.3%0.57mg

Vitamin B5

197%9.84mg

Pantothenic acid

0.57 mgvs9.84 mg

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

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6.1%0.079mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.079 mgvs1.12 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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4.25%17μg

Vitamin B9

83%332μg

Folates and Folic Acid

17 μgvs332 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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6.6%5.95mg

Vitamin C

1.73%1.56mg

Ascorbic acid

5.95 mgvs1.56 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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10%1.5mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

1.5 mgvs51.5 mg

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

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19%22.7μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

22.7 μgvs4.4 μg

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

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Minerals

Canned Pumpkinvs Oil Roasted Sunflower Seeds

3.7%37mg

Calcium

12.3%123mg

37 mgvs123 mg

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

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17%0.15mg

Copper

284%2.56mg

0.15 mgvs2.56 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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24.6%1.97mg

Iron

76%6.07mg

1.97 mgvs6.07 mg

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

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7.76%32.6mg

Magnesium

43%180mg

32.6 mgvs180 mg

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

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9.2%0.21mg

Manganese

128%2.95mg

0.21 mgvs2.95 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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7.1%49.6mg

Phosphorus

231%1615mg

49.6 mgvs1615 mg

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

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8.6%292mg

Potassium

20%685mg

292 mgvs685 mg

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

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1.03%0.57μg

Selenium

202%111μg

0.57 μgvs111 μg

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

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0.47%7.1mg

Sodium

0.28%4.25mg

7.1 mgvs4.25 mg

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

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2.2%0.24mg

Zinc

67%7.4mg

0.24 mgvs7.4 mg

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

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3.45%128g

Water

0.059%2.2g

128 gvs2.2 g

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

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Lets compare vitamin content per 5 ounces of Canned Pumpkin vs Oil Roasted Sunflower Seeds:

Canned Pumpkin no Salt has more Vitamin A, 3.8 times more Vitamin C and 5.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 13.3 times more Vitamin B1, 5.2 times more Vitamin B2, 11.3 times more Vitamin B3, 17.4 times more Vitamin B5, 14.1 times more Vitamin B6, 19.5 times more Vitamin B9 and 34.3 times more Vitamin E than Canned Pumpkin no Salt.
Both Canned Pumpkin no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Pumpkin vs Oil Roasted Sunflower Seeds:

Canned Pumpkin no Salt has 58.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Calcium, 16.9 times more Copper, 3.1 times more Iron, 5.5 times more Magnesium, 14 times more Manganese, 32.5 times more Phosphorus, 2.3 times more Potassium, 195.5 times more Selenium and 30.6 times more Zinc than Canned Pumpkin no Salt.

Comparison of macro-nutrients per 5 ounces:

Oil Roasted Sunflower Seed Kernels contain 17.4 times more Energy, 183.2 times more Fat, 48.4 times more Saturated Fat, 10.1 times more Omega 3, 4886.9 times more Omega 6, 2.8 times more Carbohydrate, 3.7 times more Fiber and 18.2 times more Protein than Canned Pumpkin no Salt.
Both Canned Pumpkin no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 5 oz.
Both Canned Pumpkin no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned PumpkinVS Canned Pumpkin Pie MixOil Roasted Sunflower SeedsVS Canned Pumpkin Pie MixCanned PumpkinVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Canned PumpkinVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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