Comparing Nutrients in 1 pound 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	97% 2808kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	7.67% 7.44g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	22.3% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	83.3% 108g	130g per day for Men 19-50 years
Sugars	NA	18.8% 13.6g	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	137% 52g	61% 23g	38g per day for Men 19-50 years
Protein	139% 78g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	62.4% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	23.7% 0.31mg	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	270% 1080μg	196% 785μg	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	7.06% 6.35mg	197% 177mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	26% 259mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	67.5% 0.61mg	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	386% 31mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	113% 2.6mg	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	750% 5253mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	73.6% 2504mg	3400mg per day for Men 19-50 years
Selenium	NA	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	8.08% 299g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.