Comparing Nutrients in 7 ounces Balsam-pear , Pods VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Balsam-pear , Pods	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.65% 7.34g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	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	14.6% 5.56g	27% 10.3g	38g per day for Men 19-50 years
Protein	3.54% 2g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	35.7% 143μg	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	185% 167mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	10.7% 0.85mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	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	8.8% 61.5mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Balsam-pear , Pods 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 Balsam-pear , Pods vs Sunflower Seed Flour:

• 7 ounces of Balsam-pear , Pods have 12 times more Vitamin A and 64.6 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 79.7 times more Vitamin B1, 6.7 times more Vitamin B2, 18.3 times more Vitamin B3, 31.1 times more Vitamin B5, 17.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Balsam-pear , Pods.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Sunflower Seed Flour:

• 7 ounces of Balsam-pear , Pods have 4.4 times more Potassium and 12.6 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 6 times more Calcium, 50.4 times more Copper, 15.4 times more Iron, 20.4 times more Magnesium, 22.2 times more Manganese, 22.2 times more Phosphorus, 291 times more Selenium and 6.2 times more Zinc than Raw Balsam-pear , Pods.
• 7 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 19.2 times more Energy, 9.7 times more Carbohydrate, 1.9 times more Fiber and 48.1 times more Protein than Raw Balsam-pear , Pods.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Energy and Protein