Comparing Nutrients in 500 calories Sunflower Seeds VS Leafy Tips Cowpeas

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Leafy Tips Cowpeas: 1724g

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 500 calories - Sunflower Seeds or Leafy Tips Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Sunflower Seeds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	47.4% 0.76g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	64% 83g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	NA	38g per day for Men 19-50 years
Protein	31.8% 17.8g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	69% 621μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	509% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	235% 3.05mg	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	48.6% 194μg	435% 1741μg	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	1.33% 1.2mg	690% 621mg	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	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	109% 1086mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	366% 3.3mg	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	56% 4.5mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	177% 741mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	382% 8.78mg	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	80.7% 565mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	231% 7845mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	8.05% 121mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	42% 1548g	3700g per day for Men 19-50 years

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

• Raw Leafy Tips Cowpeas contain 241.7 times more Vitamin A, 4.8 times more Vitamin B1, 9.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.7 times more Vitamin B6, 9 times more Vitamin B9 and 517.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Leafy Tips Cowpeas have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 3.6 times more Phosphorus and 2.9 times more Selenium than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 16.3 times more Calcium, 2.1 times more Copper, 7.4 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 14.2 times more Potassium, 15.7 times more Sodium and 382.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Leafy Tips Cowpeas have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 10.2 times more Fat, 3.4 times more Saturated Fat and 19.1 times more Omega 6 than Raw Leafy Tips Cowpeas.
• While Raw Leafy Tips Cowpeas contain 14.8 times more Omega 3, 4.9 times more Carbohydrate and 4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Leafy Tips Cowpeas have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Leafy Tips Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.