Comparing Nutrients in 1 pound Sunflower Seed Flour VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Sunflower Seed Flour	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	51% 1479kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	87.7% 114g	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	62% 23.6g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	389% 218g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	37% 0.48mg	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	252% 1007μg	212% 848μg	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	6.55% 5.9mg	20% 18mg	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

	Sunflower Seed Flour	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	51.7% 517mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	103% 0.93mg	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	375% 30mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	174% 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	446% 3125mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	65% 7.17mg	11mg per day for Men 19-50 years
Water	0.92% 34g	7.86% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Frozen Young Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Frozen Young Cowpeas :

• 1 pound of Sunflower Seed Flour has 13 times more Vitamin B1, 3.7 times more Vitamin B2, 9 times more Vitamin B3, 27.8 times more Vitamin B5 and 7.1 times more Vitamin B6 than Frozen Young Cowpeas .
• While 1 lb of Frozen Young Cowpeas , Unprepared contains 3.1 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Frozen Young Cowpeas provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Frozen Young Cowpeas :

• 1 pound of Sunflower Seed Flour has 4.4 times more Calcium, 8.4 times more Copper, 2.8 times more Iron, 6.3 times more Magnesium, 2.2 times more Manganese, 5.6 times more Phosphorus, 16.2 times more Selenium and 3.1 times more Zinc than Frozen Young Cowpeas .
• While 1 lb of Frozen Young Cowpeas , Unprepared contains 6.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 2.3 times more Energy, 5.2 times more Omega 6, 1.4 times more Carbohydrate and 5.4 times more Protein than Frozen Young Cowpeas .
• While 1 lb of Frozen Young Cowpeas , Unprepared contains 61 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Frozen Young Cowpeas offer comparable quantities of Fiber per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 pound of Frozen Young Cowpeas provide inadequate amounts of Omega 6