Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Roasted Sunflower Seeds	Catjang Cowpeas	Recommended Dietary Allowance
Energy	201% 5820kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	204% 3.26g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	459% 596g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	282% 107g	38g per day for Men 19-50 years
Protein	345% 193g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	302% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	278% 3.6mg	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	1598% 6390μg	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	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	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	70% 700mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1177% 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	475% 38mg	1244% 100mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	793% 3330mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	671% 15.4mg	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	1650% 11550mg	626% 4380mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	404% 13750mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	555% 61mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Catjang Cowpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Catjang Cowpeas:

• 1 kilogram of Roasted Sunflower Seeds has 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 4.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 6.4 times more Vitamin B1 and 2.7 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Catjang Cowpeas:

• 1 kilogram of Roasted Sunflower Seeds has 1.7 times more Copper, 1.4 times more Manganese, 2.6 times more Phosphorus and 8.7 times more Selenium than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 2.6 times more Iron, 2.6 times more Magnesium, 1.6 times more Potassium and 19.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Catjang Cowpeas contain similar levels of Calcium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.7 times more Energy, 24.1 times more Fat, 9.6 times more Saturated Fat and 58.2 times more Omega 6 than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 4.7 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Catjang Cowpeas offer comparable quantities of Fiber and Protein per one kilogram.