Comparing Nutrients in 500 calories Pigeon Peas VS Sunflower Seeds

Weight per 500 calories

• Pigeon Peas: 146g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Raw Pigeon Peas , which is very high in comparison to other foods. Pigeon Peas having high energy density.

Which food has more nutrients per 500 calories - Pigeon Peas or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pigeon Peas	25%	4%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pigeon Peas	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	57.5% 22g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	56.5% 31.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Pigeon Peas	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	88.6% 1.15mg	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	166% 665μg	48.6% 194μg	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% 0mg	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pigeon Peas	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	171% 1.54mg	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	95% 7.62mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	72.6% 1.67mg	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	76.4% 535mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	59.7% 2029mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.65% 24.8mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.02mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pigeon Peas vs Sunflower Seeds:

• Raw Pigeon Peas have 1.9 times more Vitamin B5 and 3.4 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Pigeon Peas as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pigeon Peas vs Sunflower Seeds:

• Raw Pigeon Peas have 2.8 times more Calcium, 1.7 times more Iron, 1.6 times more Manganese and 3.7 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Selenium than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pigeon Peas have 5.3 times more Carbohydrate, 3 times more Fiber and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.3 times more Fat, 7.9 times more Saturated Fat and 17.4 times more Omega 6 than Raw Pigeon Peas .
• Both Raw Pigeon Peas and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Pigeon Peas as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.