Comparing Nutrients in 500 calories Sunflower SeedsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 calories

Sunflower Seeds

85.6g

Boiled Balsam-pear , Leafy Tips with Salt

1563g

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 500 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%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips with Salt

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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45.4%44g

Fat

3.22%3.13g

44 gvs3.13 g

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

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12%3.8g

Saturated Fat

3.8 gvsNA g

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

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3.2%0.051g

Omega 3

0.051 gvsNA g

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

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116%19.7g

Omega 6

19.7 gvsNA 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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13%17g

Carbohydrate

74%96g

17 gvs96 g

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

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3.1%2.24g

Sugars

22.4%16.3g

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

2.24 gvs16.3 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

78%29.7g

7.36 gvs29.7 g

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

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31.8%17.8g

Protein

100%56.3g

17.8 gvs56.3 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

0.29%2.57μg

Vitamin A

210%1891μg

RAE, retinol activity equivalents

2.57 μgvs1891 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

106%1.27mg

Vitamin B1

191%2.3mg

Thiamine

1.27 mgvs2.3 mg

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

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23.4%0.3mg

Vitamin B2

339%4.4mg

Riboflavin

0.3 mgvs4.4 mg

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

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44.6%7.14mg

Vitamin B3

97%15.5mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs15.5 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

19.3%0.97mg

Vitamin B5

18.8%0.94mg

Pantothenic acid

0.97 mgvs0.94 mg

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

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88.6%1.15mg

Vitamin B6

913%12mg

Pyridoxine

1.15 mgvs12 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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48.6%194μg

Vitamin B9

344%1375μg

Folates and Folic Acid

194 μgvs1375 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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1.33%1.2mg

Vitamin C

965%869mg

Ascorbic acid

1.2 mgvs869 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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201%30mg

Vitamin E

151%22.7mg

Tocopherols and Tocotrienols

30 mgvs22.7 mg

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

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0%0μg

Vitamin K

2124%2548μg

Phytomenadione or phylloquinone

0 μgvs2548 μg

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

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Minerals

Sunflower Seedsvs Boiled Balsam-pear , Leafy Tips with Salt

6.68%66.8mg

Calcium

65.6%656mg

66.8 mgvs656 mg

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

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171%1.54mg

Copper

349%3.14mg

1.54 mgvs3.14 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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56%4.5mg

Iron

199%16mg

4.5 mgvs16 mg

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

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66.3%278mg

Magnesium

350%1469mg

278 mgvs1469 mg

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

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72.6%1.67mg

Manganese

364%8.38mg

1.67 mgvs8.38 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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80.7%565mg

Phosphorus

172%1203mg

565 mgvs1203 mg

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

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16.2%552mg

Potassium

277%9406mg

552 mgvs9406 mg

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

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82.5%45.4μg

Selenium

25.6%14μg

45.4 μgvs14 μg

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

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0.51%7.7mg

Sodium

259%3891mg

7.7 mgvs3891 mg

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

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39%4.3mg

Zinc

42.6%4.7mg

4.3 mgvs4.7 mg

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

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0.11%4.05g

Water

37.5%1386g

4.05 gvs1386 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Sunflower SeedsVS Boiled Balsam-pear , Leafy Tips with Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: