Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	29% 839kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	9.85% 7.14g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	19% 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	83% 332μg	18.8% 75μg	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	1.73% 1.56mg	52% 46.8mg	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	343% 51.5mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	12.3% 123mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	15.7% 0.14mg	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	76% 6.07mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	19% 0.44mg	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	231% 1615mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Young Pods With Seeds Cowpeas:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 7.3 times more Vitamin B5, 4.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 74.1 times more Vitamin E than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain more Vitamin A, 30 times more Vitamin C and 10.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Young Pods With Seeds Cowpeas:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Calcium, 18 times more Copper, 4.3 times more Iron, 2.2 times more Magnesium, 6.8 times more Manganese, 17.5 times more Phosphorus, 2.2 times more Potassium, 86.9 times more Selenium and 15.3 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 55.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 13.5 times more Energy, 171 times more Fat, 89.5 times more Saturated Fat, 1.6 times more Omega 3, 475.1 times more Omega 6, 2.4 times more Carbohydrate, 3.2 times more Fiber and 6.1 times more Protein than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.