Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Sunflower Seed Flour	Common Cowpeas	Recommended Dietary Allowance
Energy	112% 3260kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	462% 600g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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	137% 52g	279% 106g	38g per day for Men 19-50 years
Protein	858% 481g	420% 235g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	711% 8.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	275% 3.57mg	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	555% 2220μg	1583% 6330μg	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	14.4% 13mg	16.7% 15mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Common Cowpeas	Recommended Dietary Allowance
Calcium	114% 1140mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	939% 8.45mg	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	828% 66.2mg	1034% 82.7mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	664% 15.3mg	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	984% 6890mg	606% 4240mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	327% 11120mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	2% 74.7g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Common Cowpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Common Cowpeas:

• 1 kilogram of Sunflower Seed Flour has 3.7 times more Vitamin B1, 3.5 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Common Cowpeas.
• While 1 kg of Raw Common Cowpeas contains 2.9 times more Vitamin B9 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Common Cowpeas provide similar amounts of Vitamin B2 per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Common Cowpeas:

• 1 kilogram of Sunflower Seed Flour has 2 times more Copper, 1.9 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 6.5 times more Selenium and 1.5 times more Zinc than Common Cowpeas.
• While 1 kg of Raw Common Cowpeas contains 16.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Common Cowpeas contain similar levels of Calcium and Iron per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 2.5 times more Omega 6 and 2 times more Protein than Common Cowpeas.
• While 1 kg of Raw Common Cowpeas contains 99.5 times more Omega 3, 1.7 times more Carbohydrate and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Common Cowpeas offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3