Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Boiled Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Leafy Tips Cowpeas	61%	3%	36%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	213% 6190kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	21.5% 28g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	NA	38g per day for Men 19-50 years
Protein	307% 172g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	213% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	104% 1.35mg	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	595% 2380μg	150% 600μg	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	204% 184mg	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	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

	Toasted Sunflower Seeds	Boiled Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	57% 570mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	171% 1.54mg	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	851% 68mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	179% 4.12mg	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	1654% 11580mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Leafy Tips Cowpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Boiled Leafy Tips Cowpeas:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Vitamin B1, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 153.5 times more Vitamin B5, 6 times more Vitamin B6 and 4 times more Vitamin B9 than Boiled Leafy Tips Cowpeas.
• While 1 kg of Boiled and Drained Leafy Tips Cowpeas contains more Vitamin A and 13.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Boiled Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Boiled Leafy Tips Cowpeas:

• 1 kilogram of Toasted Sunflower Seeds has 11.9 times more Copper, 6.2 times more Iron, 2.1 times more Magnesium, 5.1 times more Manganese, 27.6 times more Phosphorus, 1.4 times more Potassium and 22.1 times more Zinc than Boiled Leafy Tips Cowpeas.
• While 1 kg of Boiled and Drained Leafy Tips Cowpeas contains 91.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Leafy Tips Cowpeas contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 28.1 times more Energy, 568 times more Fat, 229 times more Saturated Fat, 4.6 times more Omega 3, 1557.9 times more Omega 6, 7.4 times more Carbohydrate and 3.7 times more Protein than Boiled Leafy Tips Cowpeas.
• 1 kilogram of Boiled Leafy Tips Cowpeas provide inadequate amounts of Energy, Omega 3 and Omega 6