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

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Boiled Balsam-pear , Leafy Tips

882g

Roasted Sunflower Seeds have 17.1 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Boiled Balsam-pear , Leafy Tips

34%

62%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips

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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26.5%25.7g

Fat

1.8%1.76g

25.7 gvs1.76 g

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

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8.4%2.7g

Saturated Fat

0.88%0.28g

2.7 gvs0.28 g

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

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2.22%0.036g

Omega 3

36%0.57g

0.036 gvs0.57 g

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

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99%17g

Omega 6

0.62%0.11g

17 gvs0.11 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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9.54%12.4g

Carbohydrate

45.3%59g

12.4 gvs59 g

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

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1.94%1.4g

Sugars

12.7%9.18g

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

1.4 gvs9.18 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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15%5.72g

Fiber

44%16.8g

5.72 gvs16.8 g

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

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17.8%9.96g

Protein

56.7%31.8g

9.96 gvs31.8 g

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

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Vitamins

Roasted Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips

0%0μg

Vitamin A

119%1068μg

RAE, retinol activity equivalents

0 μgvs1068 μg

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

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4.55%0.055mg

Vitamin B1

108%1.3mg

Thiamine

0.055 mgvs1.3 mg

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

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9.75%0.13mg

Vitamin B2

191%2.5mg

Riboflavin

0.13 mgvs2.5 mg

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

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22.7%3.63mg

Vitamin B3

55%8.78mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs8.78 mg

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

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72.6%3.63mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

3.63 mgvs0.53 mg

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

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32%0.41mg

Vitamin B6

516%6.7mg

Pyridoxine

0.41 mgvs6.7 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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30.5%122μg

Vitamin B9

194%776μg

Folates and Folic Acid

122 μgvs776 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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0.8%0.72mg

Vitamin C

545%491mg

Ascorbic acid

0.72 mgvs491 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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89.7%13.5mg

Vitamin E

85.3%12.8mg

Tocopherols and Tocotrienols

13.5 mgvs12.8 mg

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

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1.16%1.4μg

Vitamin K

1199%1439μg

Phytomenadione or phylloquinone

1.4 μgvs1439 μg

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

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Minerals

Roasted Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips

3.6%36mg

Calcium

37%371mg

36 mgvs371 mg

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

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105%0.94mg

Copper

197%1.77mg

0.94 mgvs1.77 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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24.5%1.96mg

Iron

113%9mg

1.96 mgvs9 mg

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

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16%66.5mg

Magnesium

197%829mg

66.5 mgvs829 mg

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

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47.3%1.1mg

Manganese

206%4.73mg

1.1 mgvs4.73 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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85%595mg

Phosphorus

97%679mg

595 mgvs679 mg

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

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13%438mg

Potassium

156%5312mg

438 mgvs5312 mg

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

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74.3%41μg

Selenium

14.4%7.94μg

41 μgvs7.94 μg

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

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0.1%1.55mg

Sodium

7.65%115mg

1.55 mgvs115 mg

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

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24.8%2.73mg

Zinc

24%2.65mg

2.73 mgvs2.65 mg

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

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0.017%0.62g

Water

21%783g

0.62 gvs783 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 Roasted Sunflower Seeds vs Boiled Balsam-pear , Leafy Tips:

Dry Roasted Sunflower Seed Kernels no Salt have 6.9 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain more Vitamin A, 23.7 times more Vitamin B1, 19.6 times more Vitamin B2, 2.4 times more Vitamin B3, 16.2 times more Vitamin B6, 6.4 times more Vitamin B9, 679.8 times more Vitamin C and 1034 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin E per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Dry Roasted Sunflower Seed Kernels no Salt have 5.1 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 10.3 times more Calcium, 1.9 times more Copper, 4.6 times more Iron, 12.5 times more Magnesium, 4.3 times more Manganese, 12.1 times more Potassium, 74.2 times more Sodium and 1265.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 14.5 times more Fat, 9.5 times more Saturated Fat and 159.6 times more Omega 6 than Boiled and Drained Balsam-pear , Leafy Tips.
While Boiled and Drained Balsam-pear , Leafy Tips contain 16.1 times more Omega 3, 4.8 times more Carbohydrate, 6.5 times more Sugars, 2.9 times more Fiber and 3.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsBoiled Balsam-pear , Leafy TipsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS Balsam-pear , Pods

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: