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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Boiled Balsam-pear , Leafy Tips: 1471g

Sunflower Seeds have 17.2 times more energy per 100g than Boiled Balsam-pear , Leafy Tips. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Sunflower Seeds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	59.7% 0.96g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	75.6% 98g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	21% 15.3g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	73.5% 28g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	198% 1779μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	860% 11mg	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	48.6% 194μg	324% 1294μg	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	1.33% 1.2mg	908% 818mg	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	201% 30mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1999% 2399μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	61.8% 618mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	328% 2.96mg	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	56% 4.5mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	329% 1382mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	343% 7.9mg	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	80.7% 565mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	260% 8853mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	35.3% 1304g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 692.8 times more Vitamin A, 1.7 times more Vitamin B1, 13.6 times more Vitamin B2, 2.1 times more Vitamin B3, 9.7 times more Vitamin B6, 6.7 times more Vitamin B9, 682.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 3.4 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 9.2 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 5 times more Magnesium, 4.7 times more Manganese, 2 times more Phosphorus, 16 times more Potassium, 24.8 times more Sodium and 322.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 15 times more Fat, 8.1 times more Saturated Fat and 111.8 times more Omega 6 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 18.6 times more Omega 3, 5.7 times more Carbohydrate, 6.8 times more Sugars, 3.8 times more Fiber and 3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.