Comparing Nutrients in 1 kilogram Sunflower Seeds VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Sunflower Seeds	Pigeon Peas	Recommended Dietary Allowance
Energy	201% 5840kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	45.8% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	483% 628g	130g per day for Men 19-50 years
Sugars	36% 26g	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	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	395% 150g	38g per day for Men 19-50 years
Protein	371% 208g	388% 217g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	185% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	254% 12.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	218% 2.83mg	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	568% 2270μg	1140% 4560μg	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	15.6% 14mg	0% 0mg	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	2345% 352mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pigeon Peas	Recommended Dietary Allowance
Calcium	78% 780mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1174% 10.6mg	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	656% 52.5mg	654% 52.3mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	436% 1830mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	779% 18mg	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	943% 6600mg	524% 3670mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	409% 13920mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Pigeon Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Pigeon Peas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sunflower Seeds has 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3 and 4.8 times more Vitamin B6 than Pigeon Peas .
• While 1 kg of Raw Pigeon Peas contains 2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Pigeon Peas provide similar amounts of Vitamin B5 per one kilogram.
• Both Dried Sunflower Seed Kernels as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seeds has 1.7 times more Copper, 1.8 times more Magnesium, 1.8 times more Phosphorus, 6.5 times more Selenium and 1.8 times more Zinc than Pigeon Peas .
• While 1 kg of Raw Pigeon Peas contains 1.7 times more Calcium and 2.2 times more Potassium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Pigeon Peas contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 1.7 times more Energy, 34.5 times more Fat, 13.5 times more Saturated Fat, 1.7 times more Omega 3 and 29.6 times more Omega 6 than Pigeon Peas .
• While 1 kg of Raw Pigeon Peas contains 3.1 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Pigeon Peas offer comparable quantities of Protein per one kilogram.