Comparing Nutrients in 100 calories Cooked Frozen Young Cowpeas VS Sunflower Seed Butter

Weight per 100 calories

• Cooked Frozen Young Cowpeas: 75.8g
• Sunflower Seed Butter: 16g

Sunflower Seed Butter no Salt has 4.7 times more energy per unit of mass than Boiled and Drained Frozen Young Cowpeas , which is very high in comparison to other foods. Cooked Frozen Young Cowpeas having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Young Cowpeas or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	9.22% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	14% 18g	2.9% 3.78g	130g per day for Men 19-50 years
Sugars	4.66% 3.38g	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	12.8% 4.85g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.34% 3.03μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.048mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	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	26.7% 107μg	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	2.2% 1.97mg	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	1.5% 0.23mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.2% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	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	20% 1.6mg	8.35% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9% 38mg	12% 50.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	13.2% 92mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	8.36% 284mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	30.8% 17μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.8mg	0.032% 0.49mg	1500mg per day for Men 19-50 years
Zinc	9.78% 1.08mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.003% 0.1g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas VS Sunflower Seed Butter Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Young Cowpeas or Sunflower Seed Butter?

Lets compare vitamin content per 100 calories of Cooked Frozen Young Cowpeas vs Sunflower Seed Butter:

• 100 calories of Cooked Frozen Young Cowpeas have 22.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B9 and 4.5 times more Vitamin C than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 2 times more Vitamin B3 and 16.3 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin E
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled and Drained Frozen Young Cowpeas 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 Cooked Frozen Young Cowpeas vs Sunflower Seed Butter:

• 100 calories of Cooked Frozen Young Cowpeas have 2.4 times more Iron, 1.8 times more Manganese, 3 times more Potassium and 1.4 times more Zinc than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 1.9 times more Copper, 1.3 times more Magnesium and 6.6 times more Selenium than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Sunflower Seed Butter contain similar levels of Phosphorus per 100 calories.
• Both Boiled and Drained Frozen Young Cowpeas as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Young Cowpeas have 10.8 times more Omega 3, 4.8 times more Carbohydrate, 2 times more Sugars, 5.2 times more Fiber and 2.3 times more Protein than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 17.9 times more Fat, 5.7 times more Saturated Fat and 13.1 times more Omega 6 than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Sunflower Seed Butter offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Frozen Young Cowpeas provide inadequate amounts of Omega 6
• 100 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3