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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Boiled Balsam-pear , Pods: 2632g

Sunflower Seeds have 30.7 times more energy per 100g than Boiled Balsam-pear , Pods. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Sunflower Seeds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	87.4% 114g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	70.8% 51.3g	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	139% 52.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	83% 1.08mg	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	336% 1342μg	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	965% 868mg	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	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	96% 0.87mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	98% 2.26mg	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	135% 947mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	67% 2472g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 8.2 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 61.5 times more Vitamin A, 4.6 times more Vitamin B2, 5.2 times more Vitamin B5, 6.9 times more Vitamin B9, 724.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.8 times more Copper and 8.6 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 3.5 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 15.2 times more Potassium, 20.5 times more Sodium, 4.7 times more Zinc and 610.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 9.3 times more Fat, 10.4 times more Saturated Fat and 9.6 times more Omega 6 than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 6.6 times more Carbohydrate, 22.9 times more Sugars and 7.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.