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

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Balsam-pear , Leafy Tips: 1000g

Toasted Sunflower Seeds have 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 - Toasted Sunflower Seeds or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Toasted 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	28.4% 27.5g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	NA	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	107% 18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	25.3% 33g	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	14.7% 5.57g	NA	38g per day for Men 19-50 years
Protein	15% 8.34g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Toasted 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% 0.16mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	0.75% 0.68mg	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	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

	Toasted Sunflower Seeds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	24% 893g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Toasted Sunflower Seeds have 5.4 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain more Vitamin A, 11.5 times more Vitamin B1, 26.2 times more Vitamin B2, 5.5 times more Vitamin B3, 20.6 times more Vitamin B6, 11.1 times more Vitamin B9 and 1297 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels 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 Toasted Sunflower Seeds vs Balsam-pear , Leafy Tips:

• 300 kcal of Raw Balsam-pear , Leafy Tips contain 30.4 times more Calcium, 2.3 times more Copper, 6.2 times more Iron, 13.6 times more Magnesium, 5.2 times more Manganese, 1.8 times more Phosphorus, 25.6 times more Potassium, 75.7 times more Sodium and 1841.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Balsam-pear , Leafy Tips contain similar levels of Zinc per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 4 times more Fat than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 3.3 times more Carbohydrate and 6.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.