Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Sunflower Seed Butter	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	213% 6170kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	156% 203g	130g per day for Men 19-50 years
Sugars	145% 105g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	95% 36g	38g per day for Men 19-50 years
Protein	309% 173g	145% 81.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	70.8% 0.92mg	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	593% 2370μg	355% 1420μg	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	30% 27mg	4.44% 4mg	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	1526% 229mg	NA	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

	Sunflower Seed Butter	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	64% 640mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	301% 2.7mg	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	515% 41.2mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	206% 4.73mg	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	951% 6660mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	110% 3750mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	19% 697g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Boiled Catjang Cowpeas with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Boiled Catjang Cowpeas with Salt:

• 1 kilogram of Sunflower Seed Butter has 3.5 times more Vitamin B2, 9.4 times more Vitamin B3, 3 times more Vitamin B5, 6 times more Vitamin B6, 1.7 times more Vitamin B9 and 6.8 times more Vitamin C than Boiled Catjang Cowpeas with Salt.
• While 1 kg of Boiled Catjang Cowpeas with Salt contains 3.1 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 1 kilogram of Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Boiled Catjang Cowpeas with Salt:

• 1 kilogram of Sunflower Seed Butter has 2.5 times more Calcium, 5.9 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, 41.8 times more Selenium and 2.6 times more Zinc than Boiled Catjang Cowpeas with Salt.
• While 1 kg of Boiled Catjang Cowpeas with Salt contains 85 times more Sodium than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 5.3 times more Energy, 77.7 times more Fat, 25.3 times more Saturated Fat, 50.7 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Boiled Catjang Cowpeas with Salt.
• While 1 kg of Boiled Catjang Cowpeas with Salt contains 2.2 times more Omega 3 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Catjang Cowpeas with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6