Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Boiled Pigeon Peas

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Boiled Pigeon Peas: 248g

Roasted Sunflower Seeds have 4.8 times more energy per 100g than Boiled Pigeon Peas . It has very high energy density when compared to other foods. Boiled Pigeon Peas having average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Boiled Pigeon Peas ?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	2.86% 0.49g	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	44.3% 57.6g	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	43.7% 16.6g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	9.54% 0.12mg	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	69% 275μg	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	0% 0mg	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	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	3.6% 36mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	74% 0.67mg	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	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	54% 1.24mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.83% 12.4mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Boiled Pigeon Peas :

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 4.6 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 6.6 times more Vitamin B1 and 2.3 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Pigeon Peas have similar amounts of Vitamin B2 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Boiled Pigeon Peas :

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper, 2 times more Phosphorus, 5.7 times more Selenium and 1.2 times more Zinc than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 3 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 2.2 times more Potassium and 274.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Pigeon Peas have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 27.2 times more Fat, 13.1 times more Saturated Fat and 34.8 times more Omega 6 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 4.6 times more Carbohydrate, 2.9 times more Fiber and 1.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled Pigeon Peas have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Pigeon Peas have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.