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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	29% 839kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	NA	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	3.6% 4.66g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	50.8% 28.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	9.83% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	87.6% 1.14mg	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	83% 332μg	45.4% 181μg	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	1.73% 1.56mg	139% 125mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	12.3% 123mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	31.7% 0.28mg	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	76% 6.07mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	33% 0.76mg	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	231% 1615mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	25.3% 862mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.4% 127g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Vitamin B1, 3.7 times more Vitamin B3, 110.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain more Vitamin A, 1.3 times more Vitamin B2 and 80 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B6 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 9 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 11.5 times more Phosphorus, 86.9 times more Selenium and 17.4 times more Zinc than Raw Balsam-pear , Leafy Tips.
• While Raw Balsam-pear , Leafy Tips contain 1.3 times more Potassium and 58 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Balsam-pear , Leafy Tips have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 19.7 times more Energy, 74.3 times more Fat, 7 times more Carbohydrate and 3.8 times more Protein than Raw Balsam-pear , Leafy Tips.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.