Lets compare vitamin content per 7 ounces of Pumpkin vs Sunflower Seeds:
Raw Pumpkin has 142 times more Vitamin A and 6.4 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 3.2 times more Vitamin B2, 13.9 times more Vitamin B3, 3.8 times more Vitamin B5, 22 times more Vitamin B6, 14.2 times more Vitamin B9 and 33.2 times more Vitamin E than Raw Pumpkin.
Both Raw Pumpkin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Pumpkin vs Sunflower Seeds:
Raw Pumpkin has 19.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 14.2 times more Copper, 6.6 times more Iron, 27.1 times more Magnesium, 15.6 times more Manganese, 15 times more Phosphorus, 1.9 times more Potassium, 176.7 times more Selenium and 15.6 times more Zinc than Raw Pumpkin.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels contain 22.5 times more Energy, 514.6 times more Fat, 85.7 times more Saturated Fat, 20 times more Omega 3, 11525 times more Omega 6, 3.1 times more Carbohydrate, 17.2 times more Fiber and 20.8 times more Protein than Raw Pumpkin.
Both Raw Pumpkin and Dried Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
Both Raw Pumpkin as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.