Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Toasted Sunflower Seeds	Young Pigeonpeas	Recommended Dietary Allowance
Energy	213% 6190kcal	47% 1360kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	49% 8.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	184% 239g	130g per day for Men 19-50 years
Sugars	NA	41.4% 30g	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	134% 51g	38g per day for Men 19-50 years
Protein	307% 172g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	52.3% 0.68mg	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	433% 1730μg	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	433% 390mg	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	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	57% 570mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	149% 1.34mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	250% 5.74mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	162% 5520mg	3400mg per day for Men 19-50 years
Selenium	NA	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	18% 659g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Young Pigeonpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Young Pigeonpeas:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 10.4 times more Vitamin B5, 11.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Young Pigeonpeas.
• While 1 kg of Raw Young Pigeonpeas contains 27.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Young Pigeonpeas provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Young Pigeonpeas:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Calcium, 13.7 times more Copper, 4.3 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 9.1 times more Phosphorus and 5.1 times more Zinc than Young Pigeonpeas.
• Both Toasted Sunflower Seeds and Young Pigeonpeas contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 4.6 times more Energy, 34.6 times more Fat, 16.8 times more Saturated Fat, 2.1 times more Omega 3, 44.8 times more Omega 6, 2.3 times more Fiber and 2.4 times more Protein than Young Pigeonpeas.
• Both Toasted Sunflower Seeds and Young Pigeonpeas offer comparable quantities of Carbohydrate per one kilogram.