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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	10% 1.72g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	2.85% 2.06g	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	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	9.92% 3.77g	27% 10.3g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	378% 3.4mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	170% 3.9mg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	210% 115μg	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	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Balsam-pear , Leafy Tips versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 60.5 times more Vitamin A and 42.8 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 21.7 times more Vitamin B1, 7.3 times more Vitamin B3, 110 times more Vitamin B5 and 2.5 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sunflower Seed Flour provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 9 times more Potassium and 11.9 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.7 times more Calcium, 8.5 times more Copper, 6.5 times more Iron, 3.7 times more Magnesium, 3.7 times more Manganese, 8.9 times more Phosphorus, 64.7 times more Selenium and 16.5 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• 7 ounces of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 32.5 times more Omega 3 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 9.6 times more Energy, 72.3 times more Omega 6, 5.4 times more Carbohydrate, 2.7 times more Fiber and 13.4 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• 7 ounces of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Energy and Omega 6
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3