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

Weight per 500 calories

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

Roasted Sunflower Seeds have 30.6 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 - Roasted Sunflower Seeds or Boiled Balsam-pear , Pods?

Macros Ratio

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

Macro Nutrients

	Roasted 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	44% 42.8g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	87.4% 114g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	139% 52.6g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	6% 60mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

Comparison of macro-nutrients per 500 calories:

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