Comparing Nutrients in 7 ounces Balsam-pear , Leafy TipsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Balsam-pear , Leafy Tips

52%

15%

33%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Balsam-pear , Leafy Tipsvs Oil Roasted Sunflower Seeds

2.05%59.5kcal

Energy

40.5%1175kcal

59.5 kcalvs1175 kcal

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

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1.4%1.37g

Fat

105%102g

1.37 gvs102 g

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

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Saturated Fat

44%14g

NA gvs14 g

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

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Omega 3

10%0.16g

NA gvs0.16 g

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

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Omega 6

399%68g

NA gvs68 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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5.02%6.53g

Carbohydrate

35%45.4g

6.53 gvs45.4 g

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

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Sugars

8.5%6.17g

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

NA gvs6.17 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%1.47g

NA gvs1.47 g

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

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Sucrose

%4.7g

NA gvs4.7 g

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

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Fiber

55.4%21g

NA gvs21 g

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

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18.8%10.5g

Protein

71%40g

10.5 gvs40 g

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

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Vitamins

Balsam-pear , Leafy Tipsvs Oil Roasted Sunflower Seeds

19%173μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

173 μgvs0 μg

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

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30%0.36mg

Vitamin B1

53%0.64mg

Thiamine

0.36 mgvs0.64 mg

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

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55.3%0.72mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.72 mgvs0.56 mg

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

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13.8%2.2mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs8.2 mg

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

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2.5%0.13mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.13 mgvs13.8 mg

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

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123%1.6mg

Vitamin B6

121%1.57mg

Pyridoxine

1.6 mgvs1.57 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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63.5%254μg

Vitamin B9

116%464μg

Folates and Folic Acid

254 μgvs464 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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194%175mg

Vitamin C

2.43%2.2mg

Ascorbic acid

175 mgvs2.2 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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Vitamin E

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

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

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Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

NA μgvs6.15 μg

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

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Minerals

Balsam-pear , Leafy Tipsvs Oil Roasted Sunflower Seeds

16.7%167mg

Calcium

17.3%173mg

167 mgvs173 mg

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

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44.3%0.4mg

Copper

398%3.58mg

0.4 mgvs3.58 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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50.6%4.05mg

Iron

106%8.5mg

4.05 mgvs8.5 mg

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

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40%169mg

Magnesium

60%252mg

169 mgvs252 mg

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

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46.2%1.06mg

Manganese

179%4.13mg

1.06 mgvs4.13 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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28%196mg

Phosphorus

323%2260mg

196 mgvs2260 mg

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

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35.5%1207mg

Potassium

28%958mg

1207 mgvs958 mg

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

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3.25%1.8μg

Selenium

282%155μg

1.8 μgvs155 μg

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

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1.46%22mg

Sodium

0.4%5.95mg

22 mgvs5.95 mg

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

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5.4%0.6mg

Zinc

94%10.3mg

0.6 mgvs10.3 mg

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

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4.8%177g

Water

0.083%3.06g

177 gvs3.06 g

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

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Lets compare vitamin content per 7 ounces of Balsam-pear , Leafy Tips vs Oil Roasted Sunflower Seeds:

Raw Balsam-pear , Leafy Tips have more Vitamin A, 1.3 times more Vitamin B2 and 80 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 3.7 times more Vitamin B3, 110.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
Both Raw Balsam-pear , Leafy Tips as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Balsam-pear , Leafy Tips vs Oil Roasted Sunflower Seeds:

Raw Balsam-pear , Leafy Tips have 1.3 times more Potassium and 58 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 11.5 times more Phosphorus, 86.9 times more Selenium and 17.4 times more Zinc than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Oil Roasted Sunflower Seed Kernels contain 19.7 times more Energy, 74.3 times more Fat, 7 times more Carbohydrate and 3.8 times more Protein than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Balsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy TipsOil Roasted Sunflower SeedsVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Balsam-pear , Leafy TipsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: