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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	97% 2808kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	12.2% 8.85g	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	137% 52g	24% 9.07g	38g per day for Men 19-50 years
Protein	139% 78g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	14.3% 0.19mg	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	270% 1080μg	58% 231μg	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	166% 150mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	26% 259mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	16.6% 0.15mg	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	386% 31mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	17% 0.39mg	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	750% 5253mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11.5% 426g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Toasted Sunflower Seeds has 6.4 times more Vitamin B1, 5.4 times more Vitamin B2, 15 times more Vitamin B3, 36.6 times more Vitamin B5, 19.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Boiled Balsam-pear , Pods.
• While 1 lb of Boiled and Drained Balsam-pear , Pods contains 23.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 6.3 times more Calcium, 55.6 times more Copper, 17.9 times more Iron, 8.1 times more Magnesium, 24.6 times more Manganese, 32.2 times more Phosphorus, 1.5 times more Potassium and 6.9 times more Zinc than Boiled Balsam-pear , Pods.
• While 1 lb of Boiled and Drained Balsam-pear , Pods contains 94 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 32.6 times more Energy, 315.6 times more Fat, 425.2 times more Saturated Fat, more Omega 3, 479.4 times more Omega 6, 4.8 times more Carbohydrate, 5.8 times more Fiber and 20.5 times more Protein than Boiled Balsam-pear , Pods.
• 1 pound of Boiled Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein