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

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 30.6 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is very high in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Balsam-pear , Pods	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	16% 20.7g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	25% 9.54g	38g per day for Men 19-50 years
Protein	39.5% 22g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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	965% 868mg	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	24.6% 3.7mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.7% 237mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	67% 2472g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have more Vitamin A, 14.7 times more Vitamin B1, 6.6 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6, 6.6 times more Vitamin B9, 722 times more Vitamin C and 54.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled and Drained Balsam-pear , Pods 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 , Pods vs Roasted Sunflower Seeds:

• Boiled and Drained Balsam-pear , Pods have 3.9 times more Calcium, 3.1 times more Iron, 3.8 times more Magnesium, 1.2 times more Manganese, 11.5 times more Potassium, 61.3 times more Sodium, 4.5 times more Zinc and 2398.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper and 12.9 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Balsam-pear , Pods have 5.5 times more Carbohydrate, 21.9 times more Sugars, 5.5 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9 times more Fat, 12.2 times more Saturated Fat and 13.7 times more Omega 6 than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.