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

Weight per 100 calories

Balsam-pear , Pods

588g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 34.8 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Pods

20%

72%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Balsam-pear , Podsvs Oil Roasted 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

8.93%8.67g

1 gvs8.67 g

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

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Saturated Fat

3.73%1.2g

NA gvs1.2 g

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

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Omega 3

0.86%0.014g

NA gvs0.014 g

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

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Omega 6

34%5.78g

NA gvs5.78 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

2.97%3.87g

21.8 gvs3.87 g

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

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Sugars

0.72%0.53g

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

NA gvs0.53 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.13g

NA gvs0.13 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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43.3%16.5g

Fiber

4.7%1.8g

16.5 gvs1.8 g

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

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10.5%5.9g

Protein

6.05%3.4g

5.9 gvs3.4 g

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

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Vitamins

Balsam-pear , Podsvs Oil Roasted Sunflower Seeds

15.7%141μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

141 μgvs0 μg

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

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19.6%0.24mg

Vitamin B1

4.5%0.054mg

Thiamine

0.24 mgvs0.054 mg

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

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18%0.24mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.24 mgvs0.047 mg

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

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14.7%2.35mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

2.35 mgvs0.7 mg

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

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25%1.25mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

1.25 mgvs1.17 mg

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

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19.5%0.25mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.25 mgvs0.13 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

9.9%39.5μg

Folates and Folic Acid

424 μgvs39.5 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

0.21%0.19mg

Ascorbic acid

494 mgvs0.19 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

41%6.14mg

Tocopherols and Tocotrienols

NA mgvs6.14 mg

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

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Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

NA μgvs0.52 μg

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

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Minerals

Balsam-pear , Podsvs Oil Roasted Sunflower Seeds

11%112mg

Calcium

1.47%14.7mg

112 mgvs14.7 mg

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

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22.2%0.2mg

Copper

34%0.3mg

0.2 mgvs0.3 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

9.04%0.72mg

2.53 mgvs0.72 mg

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

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24%100mg

Magnesium

5.1%21.5mg

100 mgvs21.5 mg

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

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22.8%0.52mg

Manganese

15.3%0.35mg

0.52 mgvs0.35 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

27.5%192mg

182 mgvs192 mg

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

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51.2%1741mg

Potassium

2.4%81.6mg

1741 mgvs81.6 mg

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

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2.14%1.18μg

Selenium

24%13.2μg

1.18 μgvs13.2 μg

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

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1.96%29.4mg

Sodium

0.034%0.51mg

29.4 mgvs0.51 mg

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

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42.8%4.7mg

Zinc

8%0.88mg

4.7 mgvs0.88 mg

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

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15%553g

Water

0.007%0.26g

553 gvs0.26 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 Oil Roasted Sunflower Seeds:

Raw Balsam-pear , Pods have more Vitamin A, 4.4 times more Vitamin B1, 5 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B6, 10.7 times more Vitamin B9 and 2659.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Raw Balsam-pear , Pods and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 kcal.
Both Raw Balsam-pear , Pods as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

Raw Balsam-pear , Pods have 7.6 times more Calcium, 3.5 times more Iron, 4.7 times more Magnesium, 1.5 times more Manganese, 21.3 times more Potassium, 58 times more Sodium, 5.3 times more Zinc and 2126.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper and 11.2 times more Selenium than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Balsam-pear , Pods have 5.6 times more Carbohydrate, 9.2 times more Fiber and 1.7 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 8.7 times more Fat than Raw Balsam-pear , Pods.
Both Raw Balsam-pear , Pods and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Balsam-pear , Pods as well as Oil Roasted 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 , PodsOil Roasted Sunflower SeedsVS Boiled Balsam-pear , PodsBalsam-pear , PodsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: