Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Roasted Sunflower Seeds

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips with Salt

1563g

Roasted Sunflower Seeds

86g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.22%3.13g

Fat

44%42.8g

3.13 gvs42.8 g

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

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Saturated Fat

14%4.5g

NA gvs4.5 g

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

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Omega 3

3.7%0.059g

NA gvs0.059 g

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

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Omega 6

166%28g

NA gvs28 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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74%96g

Carbohydrate

16%20.7g

96 gvs20.7 g

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

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22.4%16.3g

Sugars

3.23%2.35g

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

16.3 gvs2.35 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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78%29.7g

Fiber

25%9.54g

29.7 gvs9.54 g

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

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100%56.3g

Protein

29.7%16.6g

56.3 gvs16.6 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

210%1891μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1891 μgvs0 μg

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

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191%2.3mg

Vitamin B1

7.6%0.091mg

Thiamine

2.3 mgvs0.091 mg

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

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339%4.4mg

Vitamin B2

16.3%0.21mg

Riboflavin

4.4 mgvs0.21 mg

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

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97%15.5mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

15.5 mgvs6.05 mg

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

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18.8%0.94mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.94 mgvs6.05 mg

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

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913%12mg

Vitamin B6

53%0.69mg

Pyridoxine

12 mgvs0.69 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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344%1375μg

Vitamin B9

51%204μg

Folates and Folic Acid

1375 μgvs204 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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965%869mg

Vitamin C

1.34%1.2mg

Ascorbic acid

869 mgvs1.2 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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151%22.7mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

22.7 mgvs22.4 mg

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

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2124%2548μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

2548 μgvs2.3 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

65.6%656mg

Calcium

6%60mg

656 mgvs60 mg

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

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349%3.14mg

Copper

175%1.57mg

3.14 mgvs1.57 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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199%16mg

Iron

41%3.26mg

16 mgvs3.26 mg

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

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350%1469mg

Magnesium

26.4%111mg

1469 mgvs111 mg

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

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364%8.38mg

Manganese

79%1.8mg

8.38 mgvs1.8 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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172%1203mg

Phosphorus

142%992mg

1203 mgvs992 mg

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

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277%9406mg

Potassium

21.5%730mg

9406 mgvs730 mg

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

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25.6%14μg

Selenium

124%68μg

14 μgvs68 μg

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

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259%3891mg

Sodium

0.17%2.58mg

3891 mgvs2.58 mg

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

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42.6%4.7mg

Zinc

41.3%4.54mg

4.7 mgvs4.54 mg

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

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37.5%1386g

Water

0.028%1.03g

1386 gvs1.03 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: