Comparing Nutrients in 1 kilogram Boiled Young Pods With Seeds Cowpeas VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 340kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	163% 52g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	46.4% 26g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.38mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	618% 8.04mg	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	65% 260μg	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	189% 170mg	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pods With Seeds Cowpeas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55% 550mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	2033% 18.3mg	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	87.5% 7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	917% 21mg	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	70% 490mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	24% 895g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Young Pods With Seeds Cowpeas vs Roasted Sunflower Seeds:

• Boiled and Drained Young Pods With Seeds Cowpeas have more Vitamin A and 12.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 8.8 times more Vitamin B3, 11 times more Vitamin B5, 6.5 times more Vitamin B6 and 9.1 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Young Pods With Seeds Cowpeas vs Roasted Sunflower Seeds:

• Boiled and Drained Young Pods With Seeds Cowpeas have 74.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 25.8 times more Copper, 5.4 times more Iron, 3.1 times more Magnesium, 9.6 times more Manganese, 23.6 times more Phosphorus, 4.3 times more Potassium, 113.3 times more Selenium and 22 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 17.1 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, 3.4 times more Carbohydrate and 7.4 times more Protein than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.