Comparing Nutrients in 300 calories Sunflower SeedsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

Sunflower Seeds

51.4g

Boiled Balsam-pear , Leafy Tips with Salt

938g

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 300 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%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

27.3%26.4g

Fat

1.93%1.88g

26.4 gvs1.88 g

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

Find Nuts and Seeds rich in Fat

7.15%2.3g

Saturated Fat

2.3 gvsNA g

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

Find Nuts and Seeds rich in Saturated Fat

1.93%0.031g

Omega 3

0.031 gvsNA g

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

Find Nuts and Seeds rich in Omega 3

69.7%12g

Omega 6

12 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

7.9%10.3g

Carbohydrate

44.4%57.8g

10.3 gvs57.8 g

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

Find Nuts and Seeds rich in Carbohydrate

1.86%1.35g

Sugars

13.4%9.75g

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

1.35 gvs9.75 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

%1.3g

Sucrose

1.3 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

11.6%4.4g

Fiber

47%18g

4.4 gvs18 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

60.3%33.8g

10.7 gvs33.8 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

0.17%1.54μg

Vitamin A

126%1134μg

RAE, retinol activity equivalents

1.54 μgvs1134 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

63.4%0.76mg

Vitamin B1

115%1.38mg

Thiamine

0.76 mgvs1.38 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

203%2.64mg

Riboflavin

0.18 mgvs2.64 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

26.8%4.3mg

Vitamin B3

58.3%9.33mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs9.33 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

11.6%0.58mg

Vitamin B5

11.3%0.56mg

Pantothenic acid

0.58 mgvs0.56 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

53%0.69mg

Vitamin B6

548%7.13mg

Pyridoxine

0.69 mgvs7.13 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

29%117μg

Vitamin B9

206%825μg

Folates and Folic Acid

117 μgvs825 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.8%0.72mg

Vitamin C

579%521mg

Ascorbic acid

0.72 mgvs521 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

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

120%18mg

Vitamin E

91%13.6mg

Tocopherols and Tocotrienols

18 mgvs13.6 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

1274%1529μg

Phytomenadione or phylloquinone

0 μgvs1529 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips with Salt

4%40mg

Calcium

39.4%394mg

40 mgvs394 mg

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

Find Nuts and Seeds rich in Calcium

103%0.92mg

Copper

209%1.9mg

0.92 mgvs1.9 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

33.7%2.7mg

Iron

120%9.56mg

2.7 mgvs9.56 mg

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

Find Nuts and Seeds rich in Iron

39.8%167mg

Magnesium

210%881mg

167 mgvs881 mg

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

Find Nuts and Seeds rich in Magnesium

43.6%1mg

Manganese

218%5.03mg

1 mgvs5.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

48.4%339mg

Phosphorus

103%722mg

339 mgvs722 mg

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

Find Nuts and Seeds rich in Phosphorus

9.75%331mg

Potassium

166%5644mg

331 mgvs5644 mg

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

Find Nuts and Seeds rich in Potassium

49.5%27.2μg

Selenium

15.3%8.44μg

27.2 μgvs8.44 μg

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

Find Nuts and Seeds rich in Selenium

0.31%4.62mg

Sodium

156%2334mg

4.62 mgvs2334 mg

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

Find Nuts and Seeds rich in Sodium

23.3%2.57mg

Zinc

25.6%2.8mg

2.57 mgvs2.8 mg

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

Find Nuts and Seeds rich in Zinc

0.066%2.43g

Water

22.5%831g

2.43 gvs831 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Sunflower SeedsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: