Comparing Nutrients in 7 ounces Boiled Balsam-pear , Leafy Tips VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.3g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	2.85% 2.06g	29% 21g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	84% 1.1mg	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	43.7% 175μg	118% 470μg	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	123% 110mg	5.95% 5.36mg	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	19% 2.88mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	270% 324μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	352% 3.17mg	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	25.3% 2.02mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	179% 4.1mg	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	22% 153mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.033% 1.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Balsam-pear , Leafy Tips vs Sunflower Seed Butter:

• Boiled and Drained Balsam-pear , Leafy Tips have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6 and 20.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 6.8 times more Vitamin B3, 19.5 times more Vitamin B5, 2.7 times more Vitamin B9 and 15.8 times more Vitamin E than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Balsam-pear , Leafy Tips vs Sunflower Seed Butter:

• Boiled and Drained Balsam-pear , Leafy Tips have 143 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Calcium, 7.9 times more Copper, 4 times more Iron, 3.3 times more Magnesium, 3.9 times more Manganese, 8.6 times more Phosphorus, 116 times more Selenium and 16.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Sunflower Seed Butter no Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Balsam-pear , Leafy Tips have 1.3 times more Omega 3 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 18.1 times more Energy, 276 times more Fat, 146.2 times more Saturated Fat, 811.3 times more Omega 6, 3.5 times more Carbohydrate, 10.1 times more Sugars, 3 times more Fiber and 4.8 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.