Comparing Nutrients in 500 calories Cooked Frozen Young Cowpeas VS Toasted Sunflower Seeds

Weight per 500 calories

• Cooked Frozen Young Cowpeas: 379g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 4.7 times more energy per unit of mass than Boiled and Drained Frozen Young Cowpeas , which is very high in comparison to other foods. Cooked Frozen Young Cowpeas having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.54% 0.6g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	63.8% 24.2g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	57.4% 32g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.7% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	50% 0.65mg	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	134% 534μg	48% 192μg	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	11% 9.85mg	1.26% 1.13mg	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	7.58% 1.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.7% 87mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	165% 1.5mg	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	100% 8.03mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	74.2% 1.7mg	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	66% 462mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	NA	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	49% 5.38mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.022% 0.81g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Cooked Frozen Young Cowpeas vs Toasted Sunflower Seeds:

• 500 calories of Cooked Frozen Young Cowpeas have 3.8 times more Vitamin B1, 2.8 times more Vitamin B9 and 8.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Young Cowpeas as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Young Cowpeas vs Toasted Sunflower Seeds:

• 500 calories of Cooked Frozen Young Cowpeas have 1.5 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 3.6 times more Potassium and 1.3 times more Zinc than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper and 2 times more Phosphorus than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Young Cowpeas have 6.9 times more Omega 3, 5.4 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 18.4 times more Fat, 7.3 times more Saturated Fat and 50.1 times more Omega 6 than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Frozen Young Cowpeas provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3