Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips VS Roasted Sunflower Seeds

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 17.1 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is very high in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	16% 20.7g	130g per day for Men 19-50 years
Sugars	21% 15.3g	3.23% 2.35g	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	73.5% 28g	25% 9.54g	38g per day for Men 19-50 years
Protein	95% 53g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	198% 1779μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	53% 0.69mg	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	324% 1294μg	51% 204μg	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	908% 818mg	1.34% 1.2mg	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	142% 21.3mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61.8% 618mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	175% 1.57mg	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	188% 15mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	79% 1.8mg	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	162% 1132mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Roasted Sunflower Seeds:

• Boiled and Drained Balsam-pear , Leafy Tips have more Vitamin A, 23.7 times more Vitamin B1, 19.6 times more Vitamin B2, 2.4 times more Vitamin B3, 16.2 times more Vitamin B6, 6.4 times more Vitamin B9, 679.8 times more Vitamin C and 1034 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.9 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin E per 500 kcal.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Roasted Sunflower Seeds:

• Boiled and Drained Balsam-pear , Leafy Tips have 10.3 times more Calcium, 1.9 times more Copper, 4.6 times more Iron, 12.5 times more Magnesium, 4.3 times more Manganese, 12.1 times more Potassium, 74.2 times more Sodium and 1265.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Balsam-pear , Leafy Tips have 16.1 times more Omega 3, 4.8 times more Carbohydrate, 6.5 times more Sugars, 2.9 times more Fiber and 3.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.5 times more Fat, 9.5 times more Saturated Fat and 159.6 times more Omega 6 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.