Comparing Nutrients in 5 ounces Balsam-pear , Leafy Tips VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Leafy Tips	Sunflower Seeds	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	NA	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.66g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	NA	32% 12g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	147% 1.9mg	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	45.4% 181μg	80.4% 322μg	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	139% 125mg	2.2% 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	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	283% 2.55mg	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	36% 2.9mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	120% 2.76mg	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	20% 140mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Balsam-pear , Leafy Tips vs Sunflower Seeds:

• Raw Balsam-pear , Leafy Tips have 29 times more Vitamin A and 62.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.2 times more Vitamin B1, 7.5 times more Vitamin B3, 17.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Balsam-pear , Leafy Tips as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Balsam-pear , Leafy Tips vs Sunflower Seeds:

• Raw Balsam-pear , Leafy Tips have 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9 times more Copper, 2.6 times more Iron, 3.8 times more Magnesium, 3.6 times more Manganese, 6.7 times more Phosphorus, 58.9 times more Selenium and 16.7 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Dried Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 19.5 times more Energy, 74.6 times more Fat, 6.1 times more Carbohydrate and 3.9 times more Protein than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.