Comparing Nutrients in 14 ounces Boiled Balsam-pear , Leafy Tips with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.38% 127kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	15% 11g	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	20% 7.54g	116% 44g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	53.4% 480μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.6% 0.58mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	245% 3.2mg	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	87.3% 349μg	235% 941μg	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	245% 221mg	6.17% 5.56mg	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	38.4% 5.75mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	539% 647μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	807% 7.26mg	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	50.6% 4.05mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	364% 8.37mg	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	43.7% 306mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	70.3% 2389mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips with Salt VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Leafy Tips with Salt versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt vs Roasted Sunflower Seeds:

• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt have more Vitamin A, 1.4 times more Vitamin B1, 39.7 times more Vitamin C and 60.4 times more Vitamin K than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B3, 117.3 times more Vitamin B5, 2.7 times more Vitamin B9 and 18 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Leafy Tips with Salt vs Roasted Sunflower Seeds:

• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt have 83 times more Sodium and 73.9 times more Water than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 9.1 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 15 times more Phosphorus, 1.4 times more Potassium, 88.1 times more Selenium and 17.6 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 18.2 times more Energy, 249 times more Fat, 3.9 times more Carbohydrate, 2.6 times more Sugars, 5.8 times more Fiber and 5.4 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• 14 ounces of Boiled Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy