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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Sunflower Seeds	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	28.5% 828kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	26% 33.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	8.7% 6.32g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	24% 9.07g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	10.4% 0.13mg	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	80.4% 322μg	50% 200μg	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	2.2% 2mg	4.1% 3.7mg	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	332% 50mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	11% 111mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	29% 0.26mg	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	93% 7.44mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	48.7% 1.12mg	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	134% 936mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cooked Frozen Young Cowpeas :

• Dried Sunflower Seed Kernels have 5.7 times more Vitamin B1, 5.5 times more Vitamin B2, 11.4 times more Vitamin B3, 5.3 times more Vitamin B5, 14.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 117.2 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cooked Frozen Young Cowpeas :

• Dried Sunflower Seed Kernels have 3.4 times more Calcium, 9.8 times more Copper, 2.5 times more Iron, 6.5 times more Magnesium, 2.5 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium, 15.6 times more Selenium and 3.5 times more Zinc than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 14 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 4.4 times more Energy, 78 times more Fat, 25.5 times more Saturated Fat, 145 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.9 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Young Cowpeas have similar amounts of Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.