Comparing Nutrients in 14 ounces Common Cowpeas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Common Cowpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1334kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	5.16% 5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	73.5% 96g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	15% 11g	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	111% 42g	116% 44g	38g per day for Men 19-50 years
Protein	167% 93g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	245% 3.2mg	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	6.17% 5.56mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.7% 437mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	373% 3.35mg	807% 7.26mg	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	410% 33mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	130% 4413mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	572% 315μg	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	191% 21mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Common Cowpeas vs Roasted Sunflower Seeds:

• Raw Common Cowpeas have 8 times more Vitamin B1, 2.7 times more Vitamin B9 and 1.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 66.9 times more Vitamin E than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Raw Common Cowpeas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Common Cowpeas vs Roasted Sunflower Seeds:

• Raw Common Cowpeas have 1.6 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.4 times more Manganese, 2.7 times more Phosphorus, 8.8 times more Selenium and 1.6 times more Zinc than Raw Common Cowpeas.

Comparison of macro-nutrients per 14 ounces:

• Raw Common Cowpeas have 2.9 times more Omega 3, 2.5 times more Carbohydrate, 2.5 times more Sugars and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 39.5 times more Fat, 15.8 times more Saturated Fat and 95.6 times more Omega 6 than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Raw Common Cowpeas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.