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

Weight per 300 calories

Boiled Balsam-pear , Leafy Tips with Salt

938g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 18.5 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Oil 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

27%26g

1.88 gvs26 g

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

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Saturated Fat

11%3.6g

NA gvs3.6 g

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

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Omega 3

2.57%0.041g

NA gvs0.041 g

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

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Omega 6

102%17.3g

NA gvs17.3 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

8.92%11.6g

57.8 gvs11.6 g

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

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13.4%9.75g

Sugars

2.17%1.58g

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

9.75 gvs1.58 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

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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47%18g

Fiber

14%5.37g

18 gvs5.37 g

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

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60.3%33.8g

Protein

18%10g

33.8 gvs10 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 Oil 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

13.5%0.16mg

Thiamine

1.38 mgvs0.16 mg

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

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203%2.64mg

Vitamin B2

11%0.14mg

Riboflavin

2.64 mgvs0.14 mg

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

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58.3%9.33mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

9.33 mgvs2.1 mg

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

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11.3%0.56mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.56 mgvs3.5 mg

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

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548%7.13mg

Vitamin B6

31%0.4mg

Pyridoxine

7.13 mgvs0.4 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

29.6%119μg

Folates and Folic Acid

825 μgvs119 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

0.62%0.56mg

Ascorbic acid

521 mgvs0.56 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

123%18.4mg

Tocopherols and Tocotrienols

13.6 mgvs18.4 mg

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

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1274%1529μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

1529 μgvs1.57 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 Oil Roasted Sunflower Seeds

39.4%394mg

Calcium

4.4%44mg

394 mgvs44 mg

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

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209%1.9mg

Copper

102%0.91mg

1.9 mgvs0.91 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

27%2.17mg

9.56 mgvs2.17 mg

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

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210%881mg

Magnesium

15.3%64.4mg

881 mgvs64.4 mg

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

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218%5.03mg

Manganese

46%1.05mg

5.03 mgvs1.05 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

82.5%577mg

722 mgvs577 mg

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

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166%5644mg

Potassium

7.2%245mg

5644 mgvs245 mg

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

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15.3%8.44μg

Selenium

72%39.6μg

8.44 μgvs39.6 μg

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

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156%2334mg

Sodium

0.1%1.52mg

2334 mgvs1.52 mg

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

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25.6%2.8mg

Zinc

24%2.64mg

2.8 mgvs2.64 mg

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

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22.5%831g

Water

0.021%0.78g

831 gvs0.78 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 Oil Roasted Sunflower Seeds:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have more Vitamin A, 8.5 times more Vitamin B1, 18.6 times more Vitamin B2, 4.5 times more Vitamin B3, 17.8 times more Vitamin B6, 7 times more Vitamin B9, 935.1 times more Vitamin C and 973.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Vitamin B5 and 1.4 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 8.9 times more Calcium, 2.1 times more Copper, 4.4 times more Iron, 13.7 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus, 23.1 times more Potassium, 1535.5 times more Sodium and 1065.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.7 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Oil Roasted Sunflower Seed Kernels 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 5 times more Carbohydrate, 6.2 times more Sugars, 3.3 times more Fiber and 3.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 13.9 times more Fat than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Oil Roasted Sunflower Seed Kernels 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 SaltOil Roasted Sunflower SeedsVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: