Comparing Nutrients in 100 calories Balsam-pear , PodsVS Sunflower Seeds

Weight per 100 calories

Balsam-pear , Pods

588g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 34.4 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very high in comparison to other foods. Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 100 calories - Balsam-pear , Pods or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Pods

20%

72%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Balsam-pear , Podsvs 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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1.03%1g

Fat

9.1%8.8g

1 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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16.7%21.8g

Carbohydrate

2.63%3.42g

21.8 gvs3.42 g

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

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Sugars

0.62%0.45g

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

NA 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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43.3%16.5g

Fiber

3.88%1.47g

16.5 gvs1.47 g

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

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10.5%5.9g

Protein

6.35%3.56g

5.9 gvs3.56 g

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

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Vitamins

Balsam-pear , Podsvs Sunflower Seeds

15.7%141μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

141 μgvs0.51 μg

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

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19.6%0.24mg

Vitamin B1

21%0.25mg

Thiamine

0.24 mgvs0.25 mg

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

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18%0.24mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.24 mgvs0.061 mg

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

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14.7%2.35mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

2.35 mgvs1.43 mg

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

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25%1.25mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

1.25 mgvs0.19 mg

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

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19.5%0.25mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.25 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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106%424μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

424 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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549%494mg

Vitamin C

0.27%0.24mg

Ascorbic acid

494 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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Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Balsam-pear , Podsvs Sunflower Seeds

11%112mg

Calcium

1.34%13.4mg

112 mgvs13.4 mg

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

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22.2%0.2mg

Copper

34.2%0.31mg

0.2 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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31.6%2.53mg

Iron

11.2%0.9mg

2.53 mgvs0.9 mg

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

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24%100mg

Magnesium

13.3%55.7mg

100 mgvs55.7 mg

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

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22.8%0.52mg

Manganese

14.5%0.33mg

0.52 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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26%182mg

Phosphorus

16%113mg

182 mgvs113 mg

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

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51.2%1741mg

Potassium

3.25%110mg

1741 mgvs110 mg

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

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2.14%1.18μg

Selenium

16.5%9.08μg

1.18 μgvs9.08 μg

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

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1.96%29.4mg

Sodium

0.1%1.54mg

29.4 mgvs1.54 mg

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

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42.8%4.7mg

Zinc

7.8%0.86mg

4.7 mgvs0.86 mg

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

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15%553g

Water

0.022%0.81g

553 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 Balsam-pear , Pods vs Sunflower Seeds:

Raw Balsam-pear , Pods have 274.8 times more Vitamin A, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 6.4 times more Vitamin B5, 10.9 times more Vitamin B9 and 2061.2 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Raw Balsam-pear , Pods and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B6 per 100 kcal.
Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Sunflower Seeds:

Raw Balsam-pear , Pods have 8.4 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 15.8 times more Potassium, 19.1 times more Sodium, 5.5 times more Zinc and 682.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Copper and 7.7 times more Selenium than Raw Balsam-pear , Pods.

Comparison of macro-nutrients per 100 calories:

Raw Balsam-pear , Pods have 6.4 times more Carbohydrate, 11.2 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.8 times more Fat than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Balsam-pear , Pods as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Balsam-pear , PodsVS Boiled Balsam-pear , PodsSunflower SeedsVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Balsam-pear , PodsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Balsam-pear , Pods or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: