Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips with SaltVS Roasted Sunflower Seeds

Weight per 300 calories

Boiled Balsam-pear , Leafy Tips with Salt

938g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 18.2 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 300 calories - Boiled Balsam-pear , Leafy Tips with Salt or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.93%1.88g

Fat

26.5%25.7g

1.88 gvs25.7 g

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

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Saturated Fat

8.4%2.7g

NA gvs2.7 g

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

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Omega 3

2.22%0.036g

NA gvs0.036 g

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

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Omega 6

99%17g

NA gvs17 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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44.4%57.8g

Carbohydrate

9.54%12.4g

57.8 gvs12.4 g

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

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13.4%9.75g

Sugars

1.94%1.4g

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

9.75 gvs1.4 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

NA gvsNA g

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

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47%18g

Fiber

15%5.72g

18 gvs5.72 g

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

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60.3%33.8g

Protein

17.8%9.96g

33.8 gvs9.96 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 Roasted Sunflower Seeds

126%1134μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1134 μgvs0 μg

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

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115%1.38mg

Vitamin B1

4.55%0.055mg

Thiamine

1.38 mgvs0.055 mg

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

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203%2.64mg

Vitamin B2

9.75%0.13mg

Riboflavin

2.64 mgvs0.13 mg

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

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58.3%9.33mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

9.33 mgvs3.63 mg

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

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11.3%0.56mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.56 mgvs3.63 mg

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

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548%7.13mg

Vitamin B6

32%0.41mg

Pyridoxine

7.13 mgvs0.41 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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206%825μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

825 μgvs122 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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579%521mg

Vitamin C

0.8%0.72mg

Ascorbic acid

521 mgvs0.72 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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91%13.6mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

13.6 mgvs13.5 mg

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

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1274%1529μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

1529 μgvs1.4 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 Roasted Sunflower Seeds

39.4%394mg

Calcium

3.6%36mg

394 mgvs36 mg

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

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209%1.9mg

Copper

105%0.94mg

1.9 mgvs0.94 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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120%9.56mg

Iron

24.5%1.96mg

9.56 mgvs1.96 mg

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

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210%881mg

Magnesium

16%66.5mg

881 mgvs66.5 mg

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

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218%5.03mg

Manganese

47.3%1.1mg

5.03 mgvs1.1 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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103%722mg

Phosphorus

85%595mg

722 mgvs595 mg

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

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166%5644mg

Potassium

13%438mg

5644 mgvs438 mg

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

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15.3%8.44μg

Selenium

74.3%41μg

8.44 μgvs41 μg

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

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156%2334mg

Sodium

0.1%1.55mg

2334 mgvs1.55 mg

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

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25.6%2.8mg

Zinc

24.8%2.73mg

2.8 mgvs2.73 mg

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

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22.5%831g

Water

0.017%0.62g

831 gvs0.62 g

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

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Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Roasted Sunflower Seeds:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have more Vitamin A, 25.2 times more Vitamin B1, 20.8 times more Vitamin B2, 2.6 times more Vitamin B3, 17.2 times more Vitamin B6, 6.8 times more Vitamin B9, 722.3 times more Vitamin C and 1098.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin E per 300 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Roasted Sunflower Seeds:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 10.9 times more Calcium, 2 times more Copper, 4.9 times more Iron, 13.3 times more Magnesium, 4.6 times more Manganese, 1.2 times more Phosphorus, 12.9 times more Potassium, 1509.6 times more Sodium and 1344.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4.7 times more Carbohydrate, 6.9 times more Sugars, 3.1 times more Fiber and 3.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 13.7 times more Fat than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with SaltRoasted Sunflower SeedsVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips with SaltVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips with Salt or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: