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Comparing Nutrients in 5 ounces Boiled Catjang Cowpeas with SaltVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Catjang Cowpeas with Salt
27%
5%
68%
Sunflower Seeds
13%
74%
13%
5 oz ▼

Macro Nutrients

5.7%166kcal
Energy
28.5%828kcal
166 kcalvs828 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.04%1g
Fat
75%73g
1 gvs73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.82%0.26g
Saturated Fat
19.7%6.3g
0.26 gvs6.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
9.83%0.16g
Omega 3
5.3%0.085g
0.16 gvs0.085 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.6%0.27g
Omega 6
192%32.7g
0.27 gvs32.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
22%29g
Carbohydrate
22%28.3g
29 gvs28.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
5.12%3.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%3.54g
NA gvs3.54 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
13.4%5.1g
Fiber
32%12g
5.1 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
20.6%11.5g
Protein
52.6%29.5g
11.5 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.16%1.4μg
Vitamin A
0.47%4.25μg
RAE, retinol activity equivalents
1.4 μgvs4.25 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
19%0.23mg
Vitamin B1
175%2.1mg
Thiamine
0.23 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
5%0.065mg
Vitamin B2
38.7%0.5mg
Riboflavin
0.065 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
6.33%1mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
1 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11%0.55mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.55 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
10%0.13mg
Vitamin B6
147%1.9mg
Pyridoxine
0.13 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
50.3%201μg
Vitamin B9
80.4%322μg
Folates and Folic Acid
201 μgvs322 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0.63%0.57mg
Vitamin C
2.2%2mg
Ascorbic acid
0.57 mgvs2 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
332%50mg
Tocopherols and Tocotrienols
NA mgvs50 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.7%37mg
Calcium
11%111mg
37 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
42.7%0.38mg
Copper
283%2.55mg
0.38 mgvs2.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
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 .

Find Legumes rich in Fluoride
54%4.32mg
Iron
93%7.44mg
4.32 mgvs7.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
32.4%136mg
Magnesium
110%461mg
136 mgvs461 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
29%0.67mg
Manganese
120%2.76mg
0.67 mgvs2.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
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 .

Find Legumes rich in Molybdenum
28.8%201mg
Phosphorus
134%936mg
201 mgvs936 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
15.6%532mg
Potassium
27%914mg
532 mgvs914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
6.44%3.54μg
Selenium
137%75μg
3.54 μgvs75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
24%361mg
Sodium
0.85%12.8mg
361 mgvs12.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
24%2.65mg
Zinc
64.4%7.1mg
2.65 mgvs7.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.67%99g
Water
0.18%6.7g
99 gvs6.7 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 Boiled Catjang Cowpeas with Salt vs Sunflower Seeds:
Comparing minerals per 5 ounces for Boiled Catjang Cowpeas with Salt vs Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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