Comparing Nutrients in 1 kilogram Leafy Tips Cowpeas VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Leafy Tips Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10% 290kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.2g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	NA	150% 57g	38g per day for Men 19-50 years
Protein	73.2% 41g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	40% 360μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	423% 5.5mg	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	253% 1010μg	593% 2370μg	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	400% 360mg	30% 27mg	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	1526% 229mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	63% 630mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	1774% 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	240% 19mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	901% 20.7mg	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	13% 90mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	134% 4550mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	445% 49mg	11mg per day for Men 19-50 years
Water	24.3% 898g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Leafy Tips Cowpeas VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Leafy Tips Cowpeas versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Leafy Tips Cowpeas vs Sunflower Seed Butter:

• 1 kilogram of Leafy Tips Cowpeas has 6.7 times more Vitamin B1 and 13.3 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 6 times more Vitamin B3, 19.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Sunflower Seed Butter provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Leafy Tips Cowpeas as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Leafy Tips Cowpeas vs Sunflower Seed Butter:

• 1 kilogram of Leafy Tips Cowpeas has 144.8 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 8.4 times more Copper, 2.1 times more Iron, 7.2 times more Magnesium, 4.1 times more Manganese, 74 times more Phosphorus, 1.3 times more Potassium, 116 times more Selenium and 16.9 times more Zinc than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Sunflower Seed Butter contain similar levels of Calcium per one kilogram.
• 1 kilogram of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 21.3 times more Energy, 220.8 times more Fat, 70.9 times more Saturated Fat, 162.3 times more Omega 6, 4.8 times more Carbohydrate and 4.2 times more Protein than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Sunflower Seed Butter offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6