Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 340kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	154% 200g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	50% 19g	226% 86g	38g per day for Men 19-50 years
Protein	64.3% 36g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	134% 1210μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	1035% 13.5mg	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	220% 880μg	568% 2270μg	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	618% 556mg	15.6% 14mg	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	97% 14.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 420mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	2000% 18mg	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	128% 10mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	848% 19.5mg	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	110% 770mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	455% 50mg	11mg per day for Men 19-50 years
Water	24% 887g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Leafy Tips vs Sunflower Seeds:

• Boiled and Drained Balsam-pear , Leafy Tips have 40.3 times more Vitamin A, 39.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 1.3 times more Vitamin B2, 8.4 times more Vitamin B3, 18.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 24.3 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Leafy Tips vs Sunflower Seeds:

• Boiled and Drained Balsam-pear , Leafy Tips have 18.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 9 times more Copper, 5.1 times more Iron, 3.5 times more Magnesium, 3.6 times more Manganese, 8.6 times more Phosphorus, 58.9 times more Selenium and 16.7 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 17.2 times more Energy, 257.3 times more Fat, 139.2 times more Saturated Fat, 1920.8 times more Omega 6, 3 times more Carbohydrate, 2.5 times more Sugars, 4.5 times more Fiber and 5.8 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.