Lets compare vitamin content per 100 grams of Boiled Waxgourd with Salt vs Sunflower Seeds:
Boiled and Drained Waxgourd with Salt has 7.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 43.5 times more Vitamin B1, 355 times more Vitamin B2, 21.7 times more Vitamin B3, 9.3 times more Vitamin B5, 42 times more Vitamin B6, 56.8 times more Vitamin B9 and 439.6 times more Vitamin E than Boiled and Drained Waxgourd with Salt.
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 100 g.
Comparing minerals per 100 grams for Boiled Waxgourd with Salt vs Sunflower Seeds:
Boiled and Drained Waxgourd with Salt has 38.1 times more Sodium and 20.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 81.8 times more Copper, 13.8 times more Iron, 32.5 times more Magnesium, 34.8 times more Manganese, 38.8 times more Phosphorus, 129 times more Potassium, 265 times more Selenium and 8.5 times more Zinc than Boiled and Drained Waxgourd with Salt.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels contain 53.1 times more Energy, 257.3 times more Fat, 278.4 times more Saturated Fat, 261.9 times more Omega 6, 8.2 times more Carbohydrate, 2.2 times more Sugars, 8.6 times more Fiber and 52 times more Protein than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.