Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with SaltVS Sunflower Seeds

Weight per 100 calories

Boiled Balsam-pear , Leafy Tips with Salt

313g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 18.3 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is very high in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.64%0.63g

Fat

9.1%8.8g

0.63 gvs8.8 g

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

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Saturated Fat

2.4%0.76g

NA gvs0.76 g

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

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Omega 3

0.64%0.01g

NA gvs0.01 g

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

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Omega 6

23.2%3.95g

NA gvs3.95 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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15%19.3g

Carbohydrate

2.63%3.42g

19.3 gvs3.42 g

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

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4.5%3.25g

Sugars

0.62%0.45g

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

3.25 gvs0.45 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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15.6%5.94g

Fiber

3.88%1.47g

5.94 gvs1.47 g

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

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20%11.3g

Protein

6.35%3.56g

11.3 gvs3.56 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tips with Saltvs Sunflower Seeds

42%378μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

378 μgvs0.51 μg

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

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38.3%0.46mg

Vitamin B1

21%0.25mg

Thiamine

0.46 mgvs0.25 mg

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

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67.8%0.88mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.88 mgvs0.061 mg

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

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19.4%3.1mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs1.43 mg

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

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3.75%0.19mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.19 mgvs0.19 mg

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

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183%2.38mg

Vitamin B6

17.7%0.23mg

Pyridoxine

2.38 mgvs0.23 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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68.8%275μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

275 μgvs39 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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193%174mg

Vitamin C

0.27%0.24mg

Ascorbic acid

174 mgvs0.24 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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30.2%4.53mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

4.53 mgvs6.02 mg

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

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425%510μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

510 μgvs0 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tips with Saltvs Sunflower Seeds

13%131mg

Calcium

1.34%13.4mg

131 mgvs13.4 mg

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

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69.8%0.63mg

Copper

34.2%0.31mg

0.63 mgvs0.31 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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40%3.2mg

Iron

11.2%0.9mg

3.2 mgvs0.9 mg

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

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70%294mg

Magnesium

13.3%55.7mg

294 mgvs55.7 mg

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

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73%1.68mg

Manganese

14.5%0.33mg

1.68 mgvs0.33 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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34.4%241mg

Phosphorus

16%113mg

241 mgvs113 mg

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

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55.3%1881mg

Potassium

3.25%110mg

1881 mgvs110 mg

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

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5.1%2.8μg

Selenium

16.5%9.08μg

2.8 μgvs9.08 μg

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

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52%778mg

Sodium

0.1%1.54mg

778 mgvs1.54 mg

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

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8.52%0.94mg

Zinc

7.8%0.86mg

0.94 mgvs0.86 mg

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

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7.5%277g

Water

0.022%0.81g

277 gvs0.81 g

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

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Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Sunflower Seeds:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 736.1 times more Vitamin A, 1.8 times more Vitamin B1, 14.5 times more Vitamin B2, 2.2 times more Vitamin B3, 10.3 times more Vitamin B6, 7.1 times more Vitamin B9, 724.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Sunflower Seeds:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 9.8 times more Calcium, 2 times more Copper, 3.5 times more Iron, 5.3 times more Magnesium, 5 times more Manganese, 2.1 times more Phosphorus, 17 times more Potassium, 504.9 times more Sodium and 342.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Dried Sunflower Seed Kernels have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 5.6 times more Carbohydrate, 7.2 times more Sugars, 4 times more Fiber and 3.2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.1 times more Fat than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with SaltSunflower SeedsVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips with SaltVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips with Salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: