Comparing Nutrients in 14 ounces Common Cowpeas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Common Cowpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1334kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.16% 5g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	70% 91g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	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	111% 42g	111% 42g	38g per day for Men 19-50 years
Protein	167% 93g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	628% 2512μg	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	6.6% 5.95mg	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	10.3% 1.55mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.7% 437mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	373% 3.35mg	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	410% 33mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	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	240% 1683mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	130% 4413mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raw Common Cowpeas have 2.7 times more Vitamin B1, 2.7 times more Vitamin B9, 1.4 times more Vitamin C and 1.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B3, 4.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 93.2 times more Vitamin E than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Common 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 Common Cowpeas vs Oil Roasted Sunflower Seeds:

• Raw Common Cowpeas have 1.3 times more Calcium, 1.9 times more Iron, 1.4 times more Magnesium, 2.3 times more Potassium and 5.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Copper, 1.4 times more Manganese, 2.7 times more Phosphorus, 8.7 times more Selenium and 1.5 times more Zinc than Raw Common Cowpeas.

Comparison of macro-nutrients per 14 ounces:

• Raw Common Cowpeas have 2.5 times more Omega 3, 2.6 times more Carbohydrate and 2.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 40.7 times more Fat, 21.4 times more Saturated Fat and 99.7 times more Omega 6 than Raw Common Cowpeas.
• Both Raw Common Cowpeas and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Common Cowpeas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.