Comparing Nutrients in 500 calories Leafy Tips Cowpeas VS Toasted Sunflower Seeds

Weight per 500 calories

• Leafy Tips Cowpeas: 1724g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 21.3 times more energy per unit of mass than Raw Leafy Tips Cowpeas, which is very high in comparison to other foods. Leafy Tips Cowpeas having very low energy density.

Discover which food has more nutrients per 500 calories - Leafy Tips Cowpeas or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Leafy Tips Cowpeas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	47.4% 0.76g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	64% 83g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	24.4% 9.3g	38g per day for Men 19-50 years
Protein	126% 70.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	69% 621μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	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	435% 1741μg	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	690% 621mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	109% 1086mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	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	414% 33mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	177% 741mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	382% 8.78mg	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	22% 155mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	231% 7845mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	NA	55μg per day for Men 19-50 years
Sodium	8.05% 121mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	42% 1548g	0.022% 0.81g	3700g per day for Men 19-50 years

Leafy Tips Cowpeas VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Leafy Tips Cowpeas or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Leafy Tips Cowpeas vs Toasted Sunflower Seeds:

• 500 calories of Leafy Tips Cowpeas have more Vitamin A, 23.2 times more Vitamin B1, 13.1 times more Vitamin B2, 5.7 times more Vitamin B3, 4.7 times more Vitamin B6, 9.1 times more Vitamin B9 and 548.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.5 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Leafy Tips Cowpeas as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Leafy Tips Cowpeas vs Toasted Sunflower Seeds:

• 500 calories of Leafy Tips Cowpeas have 23.6 times more Calcium, 2.2 times more Copper, 6 times more Iron, 7.1 times more Magnesium, 5.1 times more Manganese, 19.8 times more Potassium and 1916.3 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Toasted Sunflower Seeds contain similar levels of Zinc per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Leafy Tips Cowpeas have 11.9 times more Omega 3, 5 times more Carbohydrate and 5.1 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 10.6 times more Fat, 4.2 times more Saturated Fat and 29.2 times more Omega 6 than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Leafy Tips Cowpeas provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3