Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Cowpeas

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Cowpeas: 390g

Sunflower Seeds have 7.6 times more energy per 100g than Canned Cowpeas. It has very high energy density when compared to other foods. Canned Common Cowpeas having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Sunflower Seeds	Canned Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.44% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	41% 53g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	34% 13g	38g per day for Men 19-50 years
Protein	19% 10.7g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	8.62% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	13.5% 0.18mg	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	29% 117μg	49.7% 199μg	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	0.8% 0.72mg	11.7% 10.5mg	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	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Cowpeas	Recommended Dietary Allowance
Calcium	4% 40mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	50.6% 0.46mg	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	33.7% 2.7mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	48% 1.1mg	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	48.4% 339mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	16.3% 8.96μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	76% 1142mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Cowpeas:

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 3.1 times more Vitamin B3 and 3.9 times more Vitamin B6 than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 14.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Cowpeas:

• Dried Sunflower Seed Kernels have 2 times more Copper, 1.5 times more Magnesium, 1.2 times more Phosphorus and 3 times more Selenium than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 1.9 times more Calcium, 1.4 times more Iron, 2 times more Potassium, 246.9 times more Sodium and 127.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Common Cowpeas have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 12.3 times more Fat, 4.1 times more Saturated Fat and 20.3 times more Omega 6 than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 11 times more Omega 3, 5.2 times more Carbohydrate, 2.9 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Common Cowpeas have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.