Comparing Nutrients in 14 ounces Common Cowpeas VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Common Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	46% 1334kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	5.16% 5g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	71% 93g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	57.7% 42g	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	% 41.7g	g per day for Men 19-50 years
Fiber	111% 42g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	167% 93g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	168% 2.2mg	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	628% 2512μg	235% 941μg	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	6.6% 5.95mg	12% 10.7mg	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	10.3% 1.55mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	43.7% 437mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	373% 3.35mg	704% 6.34mg	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	410% 33mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	358% 8.23mg	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	240% 1683mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	130% 4413mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Common Cowpeas versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Common Cowpeas vs Sunflower Seed Butter:

• 14 ounces of Common Cowpeas have 16.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 3.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.8 times more Vitamin C and 58.7 times more Vitamin E than Raw Common Cowpeas.
• 14 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Common Cowpeas as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Common Cowpeas vs Sunflower Seed Butter:

• 14 ounces of Common Cowpeas have 1.7 times more Calcium, 2 times more Iron and 1.9 times more Potassium than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.9 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 11.6 times more Selenium and 1.5 times more Zinc than Raw Common Cowpeas.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Common Cowpeas have 4 times more Omega 3, 2.6 times more Carbohydrate, 1.9 times more Fiber and 1.4 times more Protein than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.8 times more Energy, 43.8 times more Fat, 14.1 times more Saturated Fat, 28.4 times more Omega 6 and 1.5 times more Sugars than Raw Common Cowpeas.