Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Sunflower Seed Flour	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	112% 3260kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	69.5% 50.4g	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	87% 33g	38g per day for Men 19-50 years
Protein	858% 481g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	189% 9.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	133% 1.73mg	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	133% 530μg	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	367% 330mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	263% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	114% 1140mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	111% 1mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	134% 3.08mg	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	93% 650mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2% 74.7g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Young Pods With Seeds Cowpeas per 1 kg

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

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

• 1 kilogram of Sunflower Seed Flour has 21.2 times more Vitamin B1, 1.9 times more Vitamin B2, 6.1 times more Vitamin B3, 7 times more Vitamin B5, 4.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Young Pods With Seeds Cowpeas.
• While 1 kg of Raw Young Pods With Seeds Cowpeas contains 34 times more Vitamin A and 25.4 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Young Pods With Seeds Cowpeas:

• 1 kilogram of Sunflower Seed Flour has 1.8 times more Calcium, 17.1 times more Copper, 6.6 times more Iron, 6 times more Magnesium, 6.4 times more Manganese, 10.6 times more Phosphorus, 64.7 times more Selenium and 14.6 times more Zinc than Young Pods With Seeds Cowpeas.
• While 1 kg of Raw Young Pods With Seeds Cowpeas contains 3.2 times more Potassium and 11.5 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 7.4 times more Energy, 12.1 times more Omega 6, 3.8 times more Carbohydrate, 1.6 times more Fiber and 14.6 times more Protein than Young Pods With Seeds Cowpeas.
• While 1 kg of Raw Young Pods With Seeds Cowpeas contains 26 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 kilogram of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6