Comparing Nutrients in 14 ounces Leafy Tips Cowpeas VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Leafy Tips Cowpeas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.97% 115kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	120% 45.6g	38g per day for Men 19-50 years
Protein	29% 16.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16% 143μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	246% 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	100% 401μg	236% 945μg	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	159% 143mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 250mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	809% 7.28mg	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	95% 7.62mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	365% 8.4mg	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	5.1% 35.7mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	53% 1806mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Leafy Tips Cowpeas versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Leafy Tips Cowpeas vs Toasted Sunflower Seeds:

• 14 ounces of Leafy Tips Cowpeas have more Vitamin A and 25.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 117.7 times more Vitamin B5, 4.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Leafy Tips Cowpeas as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Leafy Tips Cowpeas vs Toasted Sunflower Seeds:

• 14 ounces of Leafy Tips Cowpeas have 89.8 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 4.2 times more Manganese, 128.7 times more Phosphorus and 18.3 times more Zinc than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Toasted Sunflower Seeds contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 21.3 times more Energy, 227.2 times more Fat, 90.2 times more Saturated Fat, 1.8 times more Omega 3, 623.2 times more Omega 6, 4.3 times more Carbohydrate and 4.2 times more Protein than Raw Leafy Tips Cowpeas.
• 14 ounces of Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6