Comparing Nutrients in 100 calories Balsam-pear , Leafy Tips VS Toasted Sunflower Seeds

Weight per 100 calories

• Balsam-pear , Leafy Tips: 333g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 20.6 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is very high in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 100 calories - Balsam-pear , Leafy Tips or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Balsam-pear , Leafy Tips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	NA	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.44% 11g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	4.9% 1.86g	38g per day for Men 19-50 years
Protein	31.5% 17.7g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 427μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	326% 293mg	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 280mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	85% 6.8mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	59.6% 2027mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	2.44% 36.7mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	8.04% 298g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Balsam-pear , Leafy Tips vs Toasted Sunflower Seeds:

• Raw Balsam-pear , Leafy Tips have more Vitamin A, 11.5 times more Vitamin B1, 26.2 times more Vitamin B2, 5.5 times more Vitamin B3, 20.6 times more Vitamin B6, 11.1 times more Vitamin B9 and 1297 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.4 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Balsam-pear , Leafy Tips vs Toasted Sunflower Seeds:

• Raw Balsam-pear , Leafy Tips have 30.4 times more Calcium, 2.3 times more Copper, 6.2 times more Iron, 13.6 times more Magnesium, 5.2 times more Manganese, 1.8 times more Phosphorus, 25.6 times more Potassium, 75.7 times more Sodium and 1841.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Raw Balsam-pear , Leafy Tips and Toasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Balsam-pear , Leafy Tips have 3.3 times more Carbohydrate and 6.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4 times more Fat than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Raw Balsam-pear , Leafy Tips as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.