Comparing Nutrients in 300 calories Sunflower Seeds VS Leafy Tips Cowpeas

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Leafy Tips Cowpeas: 1035g

Sunflower Seeds have 20.1 times more energy per 100g than Leafy Tips Cowpeas. It has very high energy density when compared to other foods. Raw Leafy Tips Cowpeas having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Sunflower Seeds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	28.4% 0.46g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.65% 0.62g	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	38.4% 50g	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	NA	38g per day for Men 19-50 years
Protein	19% 10.7g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	41.4% 372μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	305% 3.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	141% 1.83mg	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	261% 1045μg	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	414% 372mg	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	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	4% 40mg	65% 652mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	220% 1.98mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	229% 5.27mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	138% 4707mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	4.83% 72.4mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	25% 929g	3700g per day for Men 19-50 years

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

• Raw Leafy Tips Cowpeas contain 241.7 times more Vitamin A, 4.8 times more Vitamin B1, 9.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.7 times more Vitamin B6, 9 times more Vitamin B9 and 517.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Leafy Tips Cowpeas have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Sunflower Seed Kernels have 3.6 times more Phosphorus and 2.9 times more Selenium than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 16.3 times more Calcium, 2.1 times more Copper, 7.4 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 14.2 times more Potassium, 15.7 times more Sodium and 382.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Leafy Tips Cowpeas have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 10.2 times more Fat, 3.4 times more Saturated Fat and 19.1 times more Omega 6 than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 14.8 times more Omega 3, 4.9 times more Carbohydrate and 4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Leafy Tips Cowpeas have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Leafy Tips Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.