Lets compare vitamin content per 5 ounces of Boiled Waxgourd vs Roasted Sunflower Seeds:
Boiled and Drained Waxgourd has 7.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 246 times more Vitamin B2, 18.3 times more Vitamin B3, 58.2 times more Vitamin B5, 25.1 times more Vitamin B6, 59.3 times more Vitamin B9 and 326.3 times more Vitamin E than Boiled and Drained Waxgourd.
Both Boiled and Drained Waxgourd and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 5 oz.
Both Boiled and Drained Waxgourd as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Boiled Waxgourd vs Roasted Sunflower Seeds:
Boiled and Drained Waxgourd has 35.7 times more Sodium and 80.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Calcium, 83.2 times more Copper, 10 times more Iron, 12.9 times more Magnesium, 37.7 times more Manganese, 67.9 times more Phosphorus, 170 times more Potassium, 396.5 times more Selenium and 9 times more Zinc than Boiled and Drained Waxgourd.
Comparison of macro-nutrients per 5 ounces:
Dry Roasted Sunflower Seed Kernels no Salt contain 41.6 times more Energy, 249 times more Fat, 326.2 times more Saturated Fat, more Omega 3, 372.5 times more Omega 6, 7.9 times more Carbohydrate, 2.3 times more Sugars, 11.1 times more Fiber and 48.3 times more Protein than Boiled and Drained Waxgourd.
Both Boiled and Drained Waxgourd as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.