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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.3% 154kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	72% 93g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	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	22.7% 8.6g	137% 52g	38g per day for Men 19-50 years
Protein	29% 16.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	61% 549μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	281% 3.65mg	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	100% 399μg	270% 1080μg	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	280% 252mg	7.06% 6.35mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	617% 740μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	924% 8.3mg	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	58% 4.63mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	417% 9.6mg	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	50% 349mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 402g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Leafy Tips have more Vitamin A and 39.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B1, 4.2 times more Vitamin B3, 117.7 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Balsam-pear , Leafy Tips have 1.2 times more Potassium and 88.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 9.1 times more Copper, 6.7 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 15 times more Phosphorus and 17.7 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 18.2 times more Energy, 284 times more Fat, 186 times more Saturated Fat, 3115.8 times more Omega 6, 3.1 times more Carbohydrate, 6.1 times more Fiber and 4.8 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.