Comparing Nutrients in 100 calories Sunflower SeedsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 100 calories

Sunflower Seeds

17g

Boiled Balsam-pear , Leafy Tips with Salt

313g

Sunflower Seeds have 18.3 times more energy per 100g than Boiled Balsam-pear , Leafy Tips with Salt. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips with Salt having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips with Salt

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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9.1%8.8g

Fat

0.64%0.63g

8.8 gvs0.63 g

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

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2.4%0.76g

Saturated Fat

0.76 gvsNA g

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

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0.64%0.01g

Omega 3

0.01 gvsNA g

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

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23.2%3.95g

Omega 6

3.95 gvsNA 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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2.63%3.42g

Carbohydrate

15%19.3g

3.42 gvs19.3 g

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

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0.62%0.45g

Sugars

4.5%3.25g

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

0.45 gvs3.25 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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%0.43g

Sucrose

0.43 gvsNA g

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

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3.88%1.47g

Fiber

15.6%5.94g

1.47 gvs5.94 g

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

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6.35%3.56g

Protein

20%11.3g

3.56 gvs11.3 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips with Salt

0.057%0.51μg

Vitamin A

42%378μg

RAE, retinol activity equivalents

0.51 μgvs378 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

38.3%0.46mg

Thiamine

0.25 mgvs0.46 mg

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

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4.68%0.061mg

Vitamin B2

67.8%0.88mg

Riboflavin

0.061 mgvs0.88 mg

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

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8.92%1.43mg

Vitamin B3

19.4%3.1mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs3.1 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

3.75%0.19mg

Pantothenic acid

0.19 mgvs0.19 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.7%0.23mg

Vitamin B6

183%2.38mg

Pyridoxine

0.23 mgvs2.38 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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9.7%39μg

Vitamin B9

68.8%275μg

Folates and Folic Acid

39 μgvs275 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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0.27%0.24mg

Vitamin C

193%174mg

Ascorbic acid

0.24 mgvs174 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

40%6.02mg

Vitamin E

30.2%4.53mg

Tocopherols and Tocotrienols

6.02 mgvs4.53 mg

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

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0%0μg

Vitamin K

425%510μg

Phytomenadione or phylloquinone

0 μgvs510 μg

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

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Minerals

Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips with Salt

1.34%13.4mg

Calcium

13%131mg

13.4 mgvs131 mg

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

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34.2%0.31mg

Copper

69.8%0.63mg

0.31 mgvs0.63 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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11.2%0.9mg

Iron

40%3.2mg

0.9 mgvs3.2 mg

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

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13.3%55.7mg

Magnesium

70%294mg

55.7 mgvs294 mg

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

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14.5%0.33mg

Manganese

73%1.68mg

0.33 mgvs1.68 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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16%113mg

Phosphorus

34.4%241mg

113 mgvs241 mg

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

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3.25%110mg

Potassium

55.3%1881mg

110 mgvs1881 mg

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

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16.5%9.08μg

Selenium

5.1%2.8μg

9.08 μgvs2.8 μg

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

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0.1%1.54mg

Sodium

52%778mg

1.54 mgvs778 mg

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

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7.8%0.86mg

Zinc

8.52%0.94mg

0.86 mgvs0.94 mg

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

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0.022%0.81g

Water

7.5%277g

0.81 gvs277 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 Sunflower Seeds vs Boiled Balsam-pear , Leafy Tips with Salt:

Dried Sunflower Seed Kernels have 1.3 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 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.
Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Vitamin B5 per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Dried Sunflower Seed Kernels have 3.2 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
While Boiled and Drained Balsam-pear , Leafy Tips with Salt contain 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.
Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Leafy Tips with Salt have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsBoiled Balsam-pear , Leafy Tips with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with Salt

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: