Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	79.7% 2310kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	29% 37.7g	130g per day for Men 19-50 years
Sugars	15% 11g	27.6% 20g	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	116% 44g	34.5% 13g	38g per day for Men 19-50 years
Protein	137% 76.7g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	53% 0.69mg	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	235% 941μg	52.6% 210μg	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	146% 131mg	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	691% 104mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	27.8% 278mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	44% 0.4mg	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	189% 15mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	53% 1.22mg	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	655% 4584mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Young Pods With Seeds Cowpeas:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B2, 5.9 times more Vitamin B3, 7.4 times more Vitamin B5, 4.6 times more Vitamin B6, 4.5 times more Vitamin B9 and 53.3 times more Vitamin E than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain more Vitamin A, 1.4 times more Vitamin B1, 23.6 times more Vitamin C and 11.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Young Pods With Seeds Cowpeas:

• Dry Roasted Sunflower Seed Kernels no Salt have 18.3 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 6.9 times more Manganese, 17.8 times more Phosphorus, 4 times more Potassium, 88.1 times more Selenium and 15.6 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 71.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Young Pods With Seeds Cowpeas have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 13.2 times more Energy, 166 times more Fat, 66.1 times more Saturated Fat, 1.3 times more Omega 3, 455.3 times more Omega 6, 2.5 times more Carbohydrate, 3.4 times more Fiber and 5.9 times more Protein than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.