Comparing Nutrients in 14 ounces Cooked Frozen Young Cowpeas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 524kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	70% 91g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	67% 25.4g	111% 42g	38g per day for Men 19-50 years
Protein	60% 33.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	242% 3.14mg	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	140% 560μg	232% 929μg	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	11.5% 10.3mg	4.85% 4.37mg	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	7.94% 1.2mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	796% 7.16mg	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	105% 8.4mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	136% 3.14mg	359% 8.26mg	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	69% 484mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	7.1% 262g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Young Cowpeas vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Frozen Young Cowpeas have 2.4 times more Vitamin C and 11.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B2, 5.7 times more Vitamin B3, 32.6 times more Vitamin B5, 8.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 121.1 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled and Drained Frozen Young Cowpeas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Young Cowpeas vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Frozen Young Cowpeas have 42.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Calcium, 9.8 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 9.3 times more Phosphorus, 1.3 times more Potassium, 23 times more Selenium and 3.7 times more Zinc than Boiled and Drained Frozen Young Cowpeas .

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Young Cowpeas have 1.4 times more Omega 3 and 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Energy, 77.7 times more Fat, 40.4 times more Saturated Fat, 215.1 times more Omega 6, 1.7 times more Fiber and 2.4 times more Protein than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Frozen Young Cowpeas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.