Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Balsam-pear , Leafy Tips

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Balsam-pear , Leafy Tips: 1000g

Oil Roasted Sunflower Seeds have 19.7 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 - Oil Roasted Sunflower Seeds or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	NA	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	25.3% 33g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	NA	38g per day for Men 19-50 years
Protein	18% 10g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	4.4% 44mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	24% 893g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Balsam-pear , Leafy Tips:

• 300 calories of Oil Roasted Sunflower Seeds have 5.6 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain more Vitamin A, 11.2 times more Vitamin B1, 25.5 times more Vitamin B2, 5.3 times more Vitamin B3, 20 times more Vitamin B6, 10.8 times more Vitamin B9 and 1578.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Balsam-pear , Leafy Tips:

• 300 calories of Oil Roasted Sunflower Seeds have 4.4 times more Selenium than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 19.1 times more Calcium, 2.2 times more Copper, 9.4 times more Iron, 13.2 times more Magnesium, 5.1 times more Manganese, 1.7 times more Phosphorus, 24.8 times more Potassium, 72.4 times more Sodium and 1143.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Balsam-pear , Leafy Tips contain similar levels of Zinc per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 3.8 times more Fat than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 2.8 times more Carbohydrate and 5.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.