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

Weight per 100 calories

• Sunflower Seeds: 17g
• Boiled Balsam-pear , Leafy Tips: 294g

Sunflower Seeds have 17.2 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Sunflower Seeds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	4.2% 3.06g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	172% 2.24mg	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	9.7% 39μg	64.7% 259μg	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	0.27% 0.24mg	182% 164mg	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	40% 6.02mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	400% 480μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	65.7% 0.59mg	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	11.2% 0.9mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	68.5% 1.58mg	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	16% 113mg	32.4% 226mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	52% 1771mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	4.8% 2.65μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	2.55% 38.2mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	7.05% 261g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 692.8 times more Vitamin A, 1.7 times more Vitamin B1, 13.6 times more Vitamin B2, 2.1 times more Vitamin B3, 9.7 times more Vitamin B6, 6.7 times more Vitamin B9, 682.2 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 have similar amounts of Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Dried Sunflower Seed Kernels have 3.4 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 9.2 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 5 times more Magnesium, 4.7 times more Manganese, 2 times more Phosphorus, 16 times more Potassium, 24.8 times more Sodium and 322.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 15 times more Fat, 8.1 times more Saturated Fat and 111.8 times more Omega 6 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 18.6 times more Omega 3, 5.7 times more Carbohydrate, 6.8 times more Sugars, 3.8 times more Fiber and 3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.