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

Weight per 100 calories

Sunflower Seeds

17g

Balsam-pear , Leafy Tips

333g

Sunflower Seeds have 19.5 times more energy per 100g than Balsam-pear , Leafy Tips. It has very high energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Balsam-pear , Leafy Tips

52%

15%

33%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Balsam-pear , Leafy Tips

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

2.37%2.3g

8.8 gvs2.3 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

8.44%11g

3.42 gvs11 g

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

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0.62%0.45g

Sugars

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

0.45 gvsNA 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

1.47 gvsNA g

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

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6.35%3.56g

Protein

31.5%17.7g

3.56 gvs17.7 g

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

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Vitamins

Sunflower Seedsvs Balsam-pear , Leafy Tips

0.057%0.51μg

Vitamin A

32.2%290μg

RAE, retinol activity equivalents

0.51 μgvs290 μg

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

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21%0.25mg

Vitamin B1

50.3%0.6mg

Thiamine

0.25 mgvs0.6 mg

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

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4.68%0.061mg

Vitamin B2

93%1.2mg

Riboflavin

0.061 mgvs1.2 mg

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

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8.92%1.43mg

Vitamin B3

23%3.7mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs3.7 mg

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

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3.87%0.19mg

Vitamin B5

4.2%0.21mg

Pantothenic acid

0.19 mgvs0.21 mg

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

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17.7%0.23mg

Vitamin B6

206%2.68mg

Pyridoxine

0.23 mgvs2.68 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

107%427μg

Folates and Folic Acid

39 μgvs427 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

326%293mg

Ascorbic acid

0.24 mgvs293 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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40%6.02mg

Vitamin E

Tocopherols and Tocotrienols

6.02 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs Balsam-pear , Leafy Tips

1.34%13.4mg

Calcium

28%280mg

13.4 mgvs280 mg

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

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34.2%0.31mg

Copper

74.4%0.67mg

0.31 mgvs0.67 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

85%6.8mg

0.9 mgvs6.8 mg

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

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13.3%55.7mg

Magnesium

67.5%283mg

55.7 mgvs283 mg

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

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14.5%0.33mg

Manganese

77.7%1.8mg

0.33 mgvs1.8 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

47%330mg

113 mgvs330 mg

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

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3.25%110mg

Potassium

59.6%2027mg

110 mgvs2027 mg

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

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16.5%9.08μg

Selenium

5.45%3μg

9.08 μgvs3 μg

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

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0.1%1.54mg

Sodium

2.44%36.7mg

1.54 mgvs36.7 mg

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

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7.8%0.86mg

Zinc

9.1%1mg

0.86 mgvs1 mg

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

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0.022%0.81g

Water

8.04%298g

0.81 gvs298 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 Balsam-pear , Leafy Tips:

Raw Balsam-pear , Leafy Tips contain 564.5 times more Vitamin A, 2.4 times more Vitamin B1, 19.9 times more Vitamin B2, 2.6 times more Vitamin B3, 11.6 times more Vitamin B6, 11 times more Vitamin B9 and 1223.6 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B5 per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Dried Sunflower Seed Kernels have 3 times more Selenium than Raw Balsam-pear , Leafy Tips.
While Raw Balsam-pear , Leafy Tips contain 21 times more Calcium, 2.2 times more Copper, 7.6 times more Iron, 5.1 times more Magnesium, 5.4 times more Manganese, 2.9 times more Phosphorus, 18.3 times more Potassium, 23.8 times more Sodium and 367.3 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Balsam-pear , Leafy Tips have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 3.8 times more Fat than Raw Balsam-pear , Leafy Tips.
While Raw Balsam-pear , Leafy Tips contain 3.2 times more Carbohydrate and 5 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsBalsam-pear , Leafy TipsVS Roasted Sunflower SeedsSunflower SeedsVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy Tips

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: