Comparing Nutrients in 300 calories Sunflower Seed Butter VS Balsam-pear , Leafy Tips

Weight per 300 calories

• Sunflower Seed Butter: 48.6g
• Balsam-pear , Leafy Tips: 1000g

Sunflower Seed Butter has 20.6 times more energy per 100g than Balsam-pear , Leafy Tips. It has very high energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Sunflower Seed Butter	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	25.3% 33g	130g per day for Men 19-50 years
Sugars	7.07% 5.12g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.77g	NA	38g per day for Men 19-50 years
Protein	15% 8.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	618% 8.03mg	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	29% 115μg	320% 1280μg	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	1.46% 1.3mg	978% 880mg	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	74% 11mg	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

	Sunflower Seed Butter	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3.1% 31mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	86.3% 0.78mg	223% 2mg	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	25% 2mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	233% 5.36mg	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	46.3% 324mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	92% 50.8μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.46mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.38mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	24% 893g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Butter or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 300 calories of Sunflower Seed Butter vs Balsam-pear , Leafy Tips:

• 300 kcal of Raw Balsam-pear , Leafy Tips contain 70.2 times more Vitamin B1, 45.7 times more Vitamin B2, 3.4 times more Vitamin B3, 30 times more Vitamin B6, 11.1 times more Vitamin B9 and 670.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Butter vs Balsam-pear , Leafy Tips:

• 300 calories of Sunflower Seed Butter have 5.6 times more Selenium than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 27 times more Calcium, 2.6 times more Copper, 10.2 times more Iron, 5.6 times more Magnesium, 5.3 times more Manganese, 3.1 times more Phosphorus, 21.7 times more Potassium, 75.4 times more Sodium, 1.3 times more Zinc and 2960.6 times more Water than Sunflower Seed Butter no Salt.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Butter have 3.9 times more Fat than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 2.9 times more Carbohydrate and 6.3 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.