Comparing Nutrients in 5 ounces Sunflower Seeds VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Sunflower Seeds	Young Cowpeas	Recommended Dietary Allowance
Energy	28.5% 828kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.73% 0.12g	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	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	5.87% 4.25g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	7.3% 0.095mg	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	59.5% 238μg	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	3.94% 3.54mg	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	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	Young Cowpeas	Recommended Dietary Allowance
Calcium	11% 111mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	20.5% 0.18mg	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	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	34.5% 0.79mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.96% 109g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13.5 times more Vitamin B1, 2.4 times more Vitamin B2, 5.7 times more Vitamin B3, 7.5 times more Vitamin B5, 20.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Young Cowpeas .
• While Raw Young Cowpeas contain 13.7 times more Vitamin A and 1.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 13.8 times more Copper, 4.8 times more Iron, 6.4 times more Magnesium, 3.5 times more Manganese, 12.5 times more Phosphorus, 1.5 times more Potassium, 23 times more Selenium and 5 times more Zinc than Raw Young Cowpeas .
• While Raw Young Cowpeas contain 1.6 times more Calcium and 16.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 6.5 times more Energy, 147 times more Fat, 49.5 times more Saturated Fat, 264.9 times more Omega 6, 1.7 times more Fiber and 7 times more Protein than Raw Young Cowpeas .
• Both Dried Sunflower Seed Kernels and Raw Young Cowpeas have similar amounts of Omega 3, Carbohydrate and Sugars per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Young Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.