Comparing Nutrients in 14 ounces Sunflower Seeds VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Sunflower Seeds	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	80% 2318kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	13.6% 9.84g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	44% 16.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	16% 0.21mg	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	225% 901μg	99% 397μg	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	6.17% 5.56mg	124% 112mg	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	931% 140mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	46.3% 0.42mg	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	260% 21mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	78% 1.8mg	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	374% 2619mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Boiled Young Pigeonpeas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Boiled Young Pigeonpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Boiled Young Pigeonpeas with Salt:

• 14 ounces of Sunflower Seeds have 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5, 25.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 109.9 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 14 oz of Boiled and Drained Young Pigeonpeas with Salt contain 20.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Boiled Young Pigeonpeas with Salt:

• 14 ounces of Sunflower Seeds have 1.9 times more Calcium, 17.1 times more Copper, 3.3 times more Iron, 8.1 times more Magnesium, 4.3 times more Manganese, 5.6 times more Phosphorus, 1.4 times more Potassium, 44.2 times more Selenium and 6.1 times more Zinc than Boiled Young Pigeonpeas with Salt.
• While 14 oz of Boiled and Drained Young Pigeonpeas with Salt contain 26.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 5.3 times more Energy, 37.8 times more Fat, 12.2 times more Saturated Fat, 1.5 times more Omega 3, 26.8 times more Omega 6, 2 times more Fiber and 3.5 times more Protein than Boiled Young Pigeonpeas with Salt.
• Both Sunflower Seeds and Boiled Young Pigeonpeas with Salt offer comparable quantities of Carbohydrate and Sugars per 14 ounces.