Comparing Nutrients in 100 calories Boiled Balsam-pear , Pods VS Sunflower Seeds

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 30.7 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is very high in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Balsam-pear , Pods	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	14% 10.3g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	17.7% 0.23mg	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	67% 268μg	9.7% 39μg	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	193% 174mg	0.27% 0.24mg	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	4.9% 0.74mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	34.2% 0.31mg	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	25% 2mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	14.5% 0.33mg	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	27% 189mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	13.4% 494g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Pods vs Sunflower Seeds:

• Boiled and Drained Balsam-pear , Pods have 61.5 times more Vitamin A, 4.6 times more Vitamin B2, 5.2 times more Vitamin B5, 6.9 times more Vitamin B9, 724.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.2 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Balsam-pear , Pods vs Sunflower Seeds:

• Boiled and Drained Balsam-pear , Pods have 3.5 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 15.2 times more Potassium, 20.5 times more Sodium, 4.7 times more Zinc and 610.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper and 8.6 times more Selenium than Boiled and Drained Balsam-pear , Pods.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Pods have 6.6 times more Carbohydrate, 22.9 times more Sugars, 7.1 times more Fiber and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Fat, 10.4 times more Saturated Fat and 9.6 times more Omega 6 than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.