Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	213% 6190kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	73.7% 28g	38g per day for Men 19-50 years
Protein	307% 172g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	33% 0.43mg	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	595% 2380μg	180% 720μg	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	15.6% 14mg	933% 840mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	57% 570mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	37.8% 0.34mg	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	851% 68mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	38.7% 0.89mg	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	1654% 11580mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Balsam-pear , Pods per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Balsam-pear , Pods:

• 1 kilogram of Toasted Sunflower Seeds has 8.1 times more Vitamin B1, 7.1 times more Vitamin B2, 10.5 times more Vitamin B3, 33.3 times more Vitamin B5, 18.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Balsam-pear , Pods.
• While 1 kg of Raw Balsam-pear , Pods contains more Vitamin A and 60 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Balsam-pear , Pods:

• 1 kilogram of Toasted Sunflower Seeds has 3 times more Calcium, 53.9 times more Copper, 15.8 times more Iron, 7.6 times more Magnesium, 23.8 times more Manganese, 37.4 times more Phosphorus, 1.7 times more Potassium and 6.6 times more Zinc than Balsam-pear , Pods.
• While 1 kg of Raw Balsam-pear , Pods contains 94 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Balsam-pear , Pods lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 36.4 times more Energy, 334.1 times more Fat, 5.6 times more Carbohydrate, 4.1 times more Fiber and 17.2 times more Protein than Balsam-pear , Pods.
• 1 kilogram of Balsam-pear , Pods provide inadequate amounts of Energy and Protein