Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Boiled Balsam-pear , Leafy Tips with Salt

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Energy	91% 2640kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	NA	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	21.5% 28g	130g per day for Men 19-50 years
Sugars	17% 12.4g	6.5% 4.7g	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	132% 50.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	61% 549μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	265% 3.45mg	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	269% 1075μg	100% 399μg	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	7.06% 6.35mg	280% 252mg	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	789% 118mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	617% 740μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Balsam-pear , Leafy Tips with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	101% 0.91mg	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	215% 17.2mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	106% 2.43mg	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	748% 5239mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Boiled Balsam-pear , Leafy Tips with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Boiled Balsam-pear , Leafy Tips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Sunflower Seeds has 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 Balsam-pear , Leafy Tips with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains more Vitamin A, 1.4 times more Vitamin B1, 39.7 times more Vitamin C and 60.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Balsam-pear , Leafy Tips with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B5
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Balsam-pear , Leafy Tips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Sunflower Seeds has 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 Balsam-pear , Leafy Tips with Salt.
• While 1 lb of Boiled and Drained Balsam-pear , Leafy Tips with Salt contains 83 times more Sodium and 73.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 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 Balsam-pear , Leafy Tips with Salt.
• 1 pound of Boiled Balsam-pear , Leafy Tips with Salt provide inadequate amounts of Energy