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Comparing Nutrients in 5 ounces Cooked Frozen Young Cowpeas VS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cooked Frozen Young Cowpeas
25%
4%
71%
Oil Roasted Sunflower Seeds
13%
73%
14%
5 oz ▼

Macro Nutrients

6.45%187kcal
Energy
29%839kcal
187 kcalvs839 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.96%0.94g
Fat
75%72.7g
0.94 gvs72.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.78%0.25g
Saturated Fat
31.3%10g
0.25 gvs10 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.3%0.16g
Omega 3
7.18%0.11g
0.16 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.33%0.23g
Omega 6
285%48.5g
0.23 gvs48.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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26%33.7g
Carbohydrate
25%32.4g
33.7 gvs32.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.7%6.32g
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.32 gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.05g
NA gvs1.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.36g
NA gvs3.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.07g
Fiber
39.5%15g
9.07 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
21.5%12g
Protein
50.8%28.4g
12 gvs28.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.63%5.67μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
5.67 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.7%0.37mg
Vitamin B1
37.8%0.45mg
Thiamine
0.37 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.98%0.091mg
Vitamin B2
30.5%0.4mg
Riboflavin
0.091 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.45%1.03mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
1.03 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.04%0.3mg
Vitamin B5
197%9.84mg
Pantothenic acid
0.3 mgvs9.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.4%0.13mg
Vitamin B6
86.4%1.12mg
Pyridoxine
0.13 mgvs1.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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50%200μg
Vitamin B9
83%332μg
Folates and Folic Acid
200 μgvs332 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.1%3.7mg
Vitamin C
1.73%1.56mg
Ascorbic acid
3.7 mgvs1.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.83%0.43mg
Vitamin E
343%51.5mg
Tocopherols and Tocotrienols
0.43 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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43.5%52μg
Vitamin K
3.66%4.4μg
Phytomenadione or phylloquinone
52 μgvs4.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.26%32.6mg
Calcium
12.3%123mg
32.6 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29%0.26mg
Copper
284%2.56mg
0.26 mgvs2.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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37.6%3mg
Iron
76%6.07mg
3 mgvs6.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71mg
Magnesium
43%180mg
71 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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48.7%1.12mg
Manganese
128%2.95mg
1.12 mgvs2.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.7%173mg
Phosphorus
231%1615mg
173 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%532mg
Potassium
20%685mg
532 mgvs685 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.76%4.8μg
Selenium
202%111μg
4.8 μgvs111 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.47%7.1mg
Sodium
0.28%4.25mg
7.1 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.3%2mg
Zinc
67%7.4mg
2 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.53%94g
Water
0.059%2.2g
94 gvs2.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cooked Frozen Young Cowpeas vs Oil Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Cooked Frozen Young Cowpeas vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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