Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Young Pigeonpeas

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Young Pigeonpeas: 368g

Roasted Sunflower Seeds have 4.3 times more energy per 100g than Young Pigeonpeas. It has very high energy density when compared to other foods. Raw Young Pigeonpeas having average energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Young Pigeonpeas?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Roasted Sunflower Seeds	Young Pigeonpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	8.73% 0.14g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	15.2% 11g	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	25% 9.54g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	19.2% 0.25mg	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	51% 204μg	159% 636μg	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	1.34% 1.2mg	159% 143mg	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	149% 22.4mg	9.56% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	73.5% 88.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	6% 60mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	54.7% 0.49mg	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	41% 3.26mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	92% 2.1mg	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	142% 992mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	59.7% 2029mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	6.55% 242g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Young Pigeonpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Young Pigeonpeas?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Young Pigeonpeas:

• 500 calories of Roasted Sunflower Seeds have 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 15.6 times more Vitamin E than Young Pigeonpeas.
• While 500 kcal of Raw Young Pigeonpeas contain 16.1 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B9, 119.2 times more Vitamin C and 38 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• 500 calories of Young Pigeonpeas have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Young Pigeonpeas:

• 500 calories of Roasted Sunflower Seeds have 3.2 times more Copper, 2.1 times more Phosphorus and 12.4 times more Selenium than Young Pigeonpeas.
• While 500 kcal of Raw Young Pigeonpeas contain 2.6 times more Calcium, 1.8 times more Iron, 2.3 times more Magnesium and 2.8 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Young Pigeonpeas contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 7.1 times more Fat, 3.4 times more Saturated Fat and 9.2 times more Omega 6 than Young Pigeonpeas.
• While 500 kcal of Raw Young Pigeonpeas contain 4.2 times more Carbohydrate, 4.7 times more Sugars, 2 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Young Pigeonpeas offer comparable quantities of Energy per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Young Pigeonpeas provide inadequate amounts of Omega 3 in 500 calories.