Comparing Nutrients in 300 calories Boiled Leafy Tips Cowpeas VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Leafy Tips Cowpeas: 1364g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 26.9 times more energy per unit of mass than Boiled and Drained Leafy Tips Cowpeas, which is very high in comparison to other foods. Boiled Leafy Tips Cowpeas having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Leafy Tips Cowpeas or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	14% 5.37g	38g per day for Men 19-50 years
Protein	114% 63.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	44% 395μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	291% 3.5mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	31% 0.4mg	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	205% 818μg	29.6% 119μg	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	279% 251mg	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	94% 941mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	102% 0.91mg	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	186% 15mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	201% 845mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	46% 1.05mg	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	82% 573mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	141% 4786mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	5.45% 82mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	33.6% 1245g	0.021% 0.78g	3700g per day for Men 19-50 years

Boiled Leafy Tips Cowpeas VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Leafy Tips Cowpeas or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Boiled Leafy Tips Cowpeas vs Oil Roasted Sunflower Seeds:

• 300 calories of Boiled Leafy Tips Cowpeas have more Vitamin A, 21.5 times more Vitamin B1, 13.6 times more Vitamin B2, 6.6 times more Vitamin B3, 4.6 times more Vitamin B6, 6.9 times more Vitamin B9 and 450.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 5.6 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Leafy Tips Cowpeas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Leafy Tips Cowpeas vs Oil Roasted Sunflower Seeds:

• 300 calories of Boiled Leafy Tips Cowpeas have 21.3 times more Calcium, 2.3 times more Copper, 6.9 times more Iron, 13.1 times more Magnesium, 5.3 times more Manganese, 19.6 times more Potassium, 1.2 times more Zinc and 1595.3 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Selenium than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled Leafy Tips Cowpeas and Oil Roasted Sunflower Seeds contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Leafy Tips Cowpeas have 5.6 times more Omega 3, 3.3 times more Carbohydrate and 6.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 19.1 times more Fat, 10.1 times more Saturated Fat and 53 times more Omega 6 than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled Leafy Tips Cowpeas and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Leafy Tips Cowpeas provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3