Comparing Nutrients in 1 kilogram Pigeon Peas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pigeon Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3430kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	395% 150g	279% 106g	38g per day for Men 19-50 years
Protein	388% 217g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	254% 12.7mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	609% 7.9mg	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	1140% 4560μg	585% 2340μg	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	0% 0mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	130% 1300mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1174% 10.6mg	2004% 18mg	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	654% 52.3mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	779% 18mg	904% 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	524% 3670mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	409% 13920mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.86% 106g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pigeon Peas vs Oil Roasted Sunflower Seeds:

• Raw Pigeon Peas have 2 times more Vitamin B1 and 1.9 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 5.5 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Raw Pigeon Peas .
• Both Raw Pigeon Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pigeon Peas vs Oil Roasted Sunflower Seeds:

• Raw Pigeon Peas have 1.5 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, 2.9 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Copper, 3.1 times more Phosphorus, 9.5 times more Selenium and 1.9 times more Zinc than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pigeon Peas have 2.7 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 34.4 times more Fat, 21.4 times more Saturated Fat, 2.3 times more Omega 3 and 44 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Raw Pigeon Peas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.