Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	81% 2350kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	44% 16.7g	38g per day for Men 19-50 years
Protein	142% 79.6g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	34.5% 345mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Young Pigeonpeas per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Boiled Young Pigeonpeas:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 11 times more Vitamin B5, 14.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 113.5 times more Vitamin E than Boiled Young Pigeonpeas.
• While 14 oz of Boiled and Drained Young Pigeonpeas contain 25.5 times more Vitamin C and 6.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Young Pigeonpeas provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Boiled Young Pigeonpeas:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Calcium, 17.2 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 4.6 times more Manganese, 9.7 times more Phosphorus, 65.2 times more Selenium and 6.4 times more Zinc than Boiled Young Pigeonpeas.
• Both Oil Roasted Sunflower Seeds and Boiled Young Pigeonpeas contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 5.3 times more Energy, 37.7 times more Fat, 19.4 times more Saturated Fat, 2.1 times more Omega 3, 39.8 times more Omega 6, 1.3 times more Sugars, 2.5 times more Fiber and 3.4 times more Protein than Boiled Young Pigeonpeas.
• Both Oil Roasted Sunflower Seeds and Boiled Young Pigeonpeas offer comparable quantities of Carbohydrate per 14 ounces.