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

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Balsam-pear , Pods: 588g

Roasted Sunflower Seeds have 34.2 times more energy per 100g than Balsam-pear , Pods. It has very high energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	5% 1.9g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	19.5% 0.25mg	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	10% 40.7μg	106% 424μg	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	549% 494mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.2% 12mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	22.2% 0.2mg	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	8.16% 0.65mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	22.8% 0.52mg	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	28.4% 198mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	15% 553g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods contain more Vitamin A, 12.9 times more Vitamin B1, 5.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 10.4 times more Vitamin B9 and 2054.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Balsam-pear , Pods have similar amounts of Vitamin B5 per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper and 11.6 times more Selenium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 9.3 times more Calcium, 3.9 times more Iron, 4.5 times more Magnesium, 1.4 times more Manganese, 11.9 times more Potassium, 57.1 times more Sodium, 5.2 times more Zinc and 2682.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Balsam-pear , Pods have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.6 times more Fat than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 5.3 times more Carbohydrate, 8.6 times more Fiber and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Balsam-pear , Pods have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.