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Comparing Nutrients in 1 kilogram Roasted Sunflower SeedsVS Balsam-pear , Leafy Tips

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Balsam-pear , Leafy Tips
52%
15%
33%
1 kg ▼

Macro Nutrients

201%5820kcal
Energy
10.3%300kcal
5820 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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513%498g
Fat
7.1%6.9g
498 gvs6.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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163%52g
Saturated Fat
NA
52 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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43%0.69g
Omega 3
NA
0.69 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1928%328g
Omega 6
NA
328 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
185%241g
Carbohydrate
25.3%33g
241 gvs33 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
37.7%27.3g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
292%111g
Fiber
NA
111 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
345%193g
Protein
95%53g
193 gvs53 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
97%870μg
RAE, retinol activity equivalents
0 μgvs870 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
88.3%1.06mg
Vitamin B1
151%1.8mg
Thiamine
1.06 mgvs1.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
189%2.46mg
Vitamin B2
278%3.62mg
Riboflavin
2.46 mgvs3.62 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
440%70.4mg
Vitamin B3
69.4%11mg
Niacin, nicotinic acid, niacinamide
70.4 mgvs11 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1408%70.4mg
Vitamin B5
12.6%0.63mg
Pantothenic acid
70.4 mgvs0.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
618%8.04mg
Vitamin B6
618%8.03mg
Pyridoxine
8.04 mgvs8.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
593%2370μg
Vitamin B9
320%1280μg
Folates and Folic Acid
2370 μgvs1280 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.6%14mg
Vitamin C
978%880mg
Ascorbic acid
14 mgvs880 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1740%261mg
Vitamin E
NA
Tocopherols and Tocotrienols
261 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
NA
Phytomenadione or phylloquinone
27 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

70%700mg
Calcium
84%840mg
700 mgvs840 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2033%18.3mg
Copper
223%2mg
18.3 mgvs2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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475%38mg
Iron
255%20.4mg
38 mgvs20.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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307%1290mg
Magnesium
202%850mg
1290 mgvs850 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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917%21mg
Manganese
233%5.36mg
21 mgvs5.36 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
1650%11550mg
Phosphorus
141%990mg
11550 mgvs990 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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250%8500mg
Potassium
179%6080mg
8500 mgvs6080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1442%793μg
Selenium
16.4%9μg
793 μgvs9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2%30mg
Sodium
7.33%110mg
30 mgvs110 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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481%53mg
Zinc
27.3%3mg
53 mgvs3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.32%12g
Water
24%893g
12 gvs893 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Balsam-pear , Leafy Tips:
Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Balsam-pear , Leafy Tips:
Comparison of macro-nutrients per 1 kilogram:



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