Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Balsam-pear , Pods

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Balsam-pear , Pods: 588g

Toasted Sunflower Seeds have 36.4 times more energy per 100g than Balsam-pear , Pods. It has very high energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	16.7% 21.8g	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	4.9% 1.86g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	19.5% 0.25mg	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	9.6% 38.4μg	106% 424μg	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	0.25% 0.23mg	549% 494mg	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

	Toasted Sunflower Seeds	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	22.2% 0.2mg	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	13.8% 1.1mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	22.8% 0.52mg	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	26.7% 187mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	NA	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	15% 553g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Balsam-pear , Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Balsam-pear , Pods?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Balsam-pear , Pods:

• 100 kcal of Raw Balsam-pear , Pods contain more Vitamin A, 4.5 times more Vitamin B1, 5.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B6, 11 times more Vitamin B9 and 2184.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Balsam-pear , Pods provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Balsam-pear , Pods:

• 100 calories of Toasted Sunflower Seeds have 1.5 times more Copper than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 12.1 times more Calcium, 2.3 times more Iron, 4.8 times more Magnesium, 1.5 times more Manganese, 22 times more Potassium, 5.5 times more Zinc and 3423.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Balsam-pear , Pods contain similar levels of Phosphorus per 100 calories.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 9.2 times more Fat than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 6.5 times more Carbohydrate, 8.9 times more Fiber and 2.1 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Balsam-pear , Pods offer comparable quantities of Energy per 100 calories.