Comparing Nutrients in 300 calories Boiled Balsam-pear , Pods with Salt VS Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Balsam-pear , Pods with Salt: 1579g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 30.6 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods with Salt, which is very high in comparison to other foods. Boiled Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	1.94% 1.4g	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	83% 31.6g	15% 5.72g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	32% 0.41mg	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	201% 805μg	30.5% 122μg	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	579% 521mg	0.8% 0.72mg	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	14.7% 2.2mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.2% 142mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	105% 0.94mg	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	75% 6mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	47.3% 1.1mg	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	81.2% 568mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	255% 3821mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	40% 1483g	0.017% 0.62g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Pods With Salt VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Pods with Salt or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Pods with Salt vs Roasted Sunflower Seeds:

• 300 calories of Boiled Balsam-pear , Pods with Salt have more Vitamin A, 14.7 times more Vitamin B1, 6.6 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6, 6.6 times more Vitamin B9, 722 times more Vitamin C and 54.5 times more Vitamin K than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Pods with Salt vs Roasted Sunflower Seeds:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 3.9 times more Calcium, 3.1 times more Iron, 3.8 times more Magnesium, 1.2 times more Manganese, 11.5 times more Potassium, 2470.9 times more Sodium, 4.5 times more Zinc and 2398.2 times more Water than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper and 12.9 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Roasted Sunflower Seeds contain similar levels of Phosphorus per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Pods with Salt have 5.5 times more Carbohydrate, 21.9 times more Sugars, 5.5 times more Fiber and 1.3 times more Protein than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 9 times more Fat than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.