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

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Balsam-pear , Leafy Tips

1000g

Roasted Sunflower Seeds have 19.4 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 300 calories - Roasted Sunflower Seeds or Balsam-pear , Leafy Tips?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Balsam-pear , Leafy Tips

52%

15%

33%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs 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 .

Find Nuts and Seeds rich in Energy

26.5%25.7g

Fat

7.1%6.9g

25.7 gvs6.9 g

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

Find Nuts and Seeds rich in Fat

8.4%2.7g

Saturated Fat

2.7 gvsNA g

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

Find Nuts and Seeds rich in Saturated Fat

2.22%0.036g

Omega 3

0.036 gvsNA g

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

Find Nuts and Seeds rich in Omega 3

99%17g

Omega 6

17 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

9.54%12.4g

Carbohydrate

25.3%33g

12.4 gvs33 g

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

Find Nuts and Seeds rich in Carbohydrate

1.94%1.4g

Sugars

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

1.4 gvsNA 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

Sucrose

NA gvsNA g

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

Find Nuts and Seeds rich in Sucrose

15%5.72g

Fiber

5.72 gvsNA g

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

Find Nuts and Seeds rich in Fiber

17.8%9.96g

Protein

95%53g

9.96 gvs53 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

Roasted Sunflower Seedsvs Balsam-pear , Leafy Tips

0%0μg

Vitamin A

97%870μg

RAE, retinol activity equivalents

0 μgvs870 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

4.55%0.055mg

Vitamin B1

151%1.8mg

Thiamine

0.055 mgvs1.8 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

9.75%0.13mg

Vitamin B2

278%3.6mg

Riboflavin

0.13 mgvs3.6 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

22.7%3.63mg

Vitamin B3

69.4%11mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs11 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

72.6%3.63mg

Vitamin B5

12.6%0.63mg

Pantothenic acid

3.63 mgvs0.63 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

32%0.41mg

Vitamin B6

618%8.03mg

Pyridoxine

0.41 mgvs8.03 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

30.5%122μg

Vitamin B9

320%1280μg

Folates and Folic Acid

122 μgvs1280 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

978%880mg

Ascorbic acid

0.72 mgvs880 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

89.7%13.5mg

Vitamin E

Tocopherols and Tocotrienols

13.5 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

1.16%1.4μg

Vitamin K

Phytomenadione or phylloquinone

1.4 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Roasted Sunflower Seedsvs Balsam-pear , Leafy Tips

3.6%36mg

Calcium

84%840mg

36 mgvs840 mg

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

Find Nuts and Seeds rich in Calcium

105%0.94mg

Copper

223%2mg

0.94 mgvs2 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

24.5%1.96mg

Iron

255%20.4mg

1.96 mgvs20.4 mg

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

Find Nuts and Seeds rich in Iron

16%66.5mg

Magnesium

202%850mg

66.5 mgvs850 mg

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

Find Nuts and Seeds rich in Magnesium

47.3%1.1mg

Manganese

233%5.36mg

1.1 mgvs5.36 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

85%595mg

Phosphorus

141%990mg

595 mgvs990 mg

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

Find Nuts and Seeds rich in Phosphorus

13%438mg

Potassium

179%6080mg

438 mgvs6080 mg

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

Find Nuts and Seeds rich in Potassium

74.3%41μg

Selenium

16.4%9μg

41 μgvs9 μg

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

Find Nuts and Seeds rich in Selenium

0.1%1.55mg

Sodium

7.33%110mg

1.55 mgvs110 mg

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

Find Nuts and Seeds rich in Sodium

24.8%2.73mg

Zinc

27.3%3mg

2.73 mgvs3 mg

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

Find Nuts and Seeds rich in Zinc

0.017%0.62g

Water

24%893g

0.62 gvs893 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 Roasted Sunflower Seeds vs Balsam-pear , Leafy Tips:

Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
While Raw Balsam-pear , Leafy Tips contain more Vitamin A, 33.1 times more Vitamin B1, 28.5 times more Vitamin B2, 3.1 times more Vitamin B3, 19.4 times more Vitamin B6, 10.5 times more Vitamin B9 and 1219.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw 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 Balsam-pear , Leafy Tips:

Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Selenium than Raw Balsam-pear , Leafy Tips.
While Raw Balsam-pear , Leafy Tips contain 23.3 times more Calcium, 2.1 times more Copper, 10.4 times more Iron, 12.8 times more Magnesium, 4.9 times more Manganese, 1.7 times more Phosphorus, 13.9 times more Potassium, 71.1 times more Sodium and 1442.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Balsam-pear , Leafy Tips have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Fat than Raw Balsam-pear , Leafy Tips.
While Raw Balsam-pear , Leafy Tips contain 2.7 times more Carbohydrate and 5.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw 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 SeedsBalsam-pear , Leafy TipsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy Tips

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: