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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Leafy Tips Cowpeas: 1035g

Roasted 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 - Roasted Sunflower Seeds or Leafy Tips Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Roasted Sunflower Seeds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	28.4% 0.46g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	38.4% 50g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	15% 5.72g	NA	38g per day for Men 19-50 years
Protein	17.8% 9.96g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.4% 372μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	305% 3.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	3.6% 36mg	65% 652mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	138% 4707mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	4.83% 72.4mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	25% 929g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain more Vitamin A, 67 times more Vitamin B1, 14.3 times more Vitamin B2, 3.2 times more Vitamin B3, 4.4 times more Vitamin B6, 8.6 times more Vitamin B9 and 516.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Leafy Tips Cowpeas:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Phosphorus and 4.4 times more Selenium than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 18.1 times more Calcium, 2.1 times more Copper, 10.1 times more Iron, 6.7 times more Magnesium, 4.8 times more Manganese, 10.7 times more Potassium, 46.8 times more Sodium and 1501.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Leafy Tips Cowpeas have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.9 times more Fat, 3.9 times more Saturated Fat and 27.2 times more Omega 6 than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 12.8 times more Omega 3, 4 times more Carbohydrate and 4.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Leafy Tips Cowpeas have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Leafy Tips Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.