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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Balsam-pear , Leafy Tips: 1667g

Sunflower Seeds have 19.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Sunflower Seeds	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	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	NA	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	42% 55g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	NA	38g per day for Men 19-50 years
Protein	31.8% 17.8g	158% 88.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	161% 1450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	1029% 13.4mg	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	533% 2133μg	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	1630% 1467mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	372% 3.35mg	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	425% 34mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	337% 1417mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	388% 8.93mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	298% 10133mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	40.2% 1488g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Leafy Tips contain 564.5 times more Vitamin A, 2.4 times more Vitamin B1, 19.9 times more Vitamin B2, 2.6 times more Vitamin B3, 11.6 times more Vitamin B6, 11 times more Vitamin B9 and 1223.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw 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 Balsam-pear , Leafy Tips:

• Dried Sunflower Seed Kernels have 3 times more Selenium than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 21 times more Calcium, 2.2 times more Copper, 7.6 times more Iron, 5.1 times more Magnesium, 5.4 times more Manganese, 2.9 times more Phosphorus, 18.3 times more Potassium, 23.8 times more Sodium and 367.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Balsam-pear , Leafy Tips have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 3.8 times more Fat than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 3.2 times more Carbohydrate and 5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.