Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips VS Sunflower Seed Butter

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips: 294g
• Sunflower Seed Butter: 16g

Sunflower Seed Butter no Salt has 18.1 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is very high in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	9.22% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	2.9% 3.78g	130g per day for Men 19-50 years
Sugars	4.2% 3.06g	2.36% 1.7g	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	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	% 1.7g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	19% 10.6g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	6.86% 0.089mg	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	64.7% 259μg	9.6% 38.4μg	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	182% 164mg	0.49% 0.44mg	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	28.4% 4.26mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 480μg	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	12.4% 124mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	28.8% 0.26mg	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	37.5% 3mg	8.35% 0.67mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	12% 50.4mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	14.6% 0.34mg	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	32.4% 226mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	52% 1771mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	30.8% 17μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.2mg	0.032% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.05% 261g	0.003% 0.1g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Sunflower Seed Butter Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Sunflower Seed Butter?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips vs Sunflower Seed Butter:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 50.3 times more Vitamin B1, 31.4 times more Vitamin B2, 2.7 times more Vitamin B3, 25.1 times more Vitamin B6, 6.7 times more Vitamin B9 and 373.7 times more Vitamin C than Sunflower Seed Butter.
• Both Boiled Balsam-pear , Leafy Tips and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin E per 100 calories.
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• 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 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips vs Sunflower Seed Butter:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 11.9 times more Calcium, 2.3 times more Copper, 4.5 times more Iron, 5.5 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 19 times more Potassium, 78.6 times more Sodium and 2595.9 times more Water than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 6.4 times more Selenium than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sunflower Seed Butter contain similar levels of Zinc per 100 calories.
• 100 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 23.6 times more Omega 3, 5.2 times more Carbohydrate, 1.8 times more Sugars, 6 times more Fiber and 3.8 times more Protein than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 15.2 times more Fat, 8.1 times more Saturated Fat and 44.7 times more Omega 6 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sunflower Seed Butter offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6
• 100 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3