Comparing Nutrients in 300 calories Balsam-pear , Pods VS Toasted Sunflower Seeds

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 36.4 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very high in comparison to other foods. Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 300 calories - Balsam-pear , Pods or Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	NA	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	7.68% 9.98g	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	130% 49.4g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	47% 424μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	30% 0.39mg	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	318% 1271μg	29% 115μg	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	1647% 1482mg	0.75% 0.68mg	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

	Balsam-pear , Pods	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	99% 0.89mg	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	95% 7.6mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	44.5% 1.02mg	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	78% 547mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	NA	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	45% 1659g	0.013% 0.48g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Balsam-pear , Pods or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Balsam-pear , Pods vs Toasted Sunflower Seeds:

• 300 calories of Balsam-pear , Pods have more Vitamin A, 4.5 times more Vitamin B1, 5.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B6, 11 times more Vitamin B9 and 2184.7 times more Vitamin C than Toasted Sunflower Seeds.
• Both Balsam-pear , Pods and Toasted Sunflower Seeds provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Balsam-pear , Pods as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Balsam-pear , Pods vs Toasted Sunflower Seeds:

• 300 calories of Balsam-pear , Pods have 12.1 times more Calcium, 2.3 times more Iron, 4.8 times more Magnesium, 1.5 times more Manganese, 22 times more Potassium, 5.5 times more Zinc and 3423.8 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Toasted Sunflower Seeds contain similar levels of Phosphorus per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Pods have 6.5 times more Carbohydrate, 8.9 times more Fiber and 2.1 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 9.2 times more Fat than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.