Comparing Nutrients in 7 ounces Boiled Common Cowpeas VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Common Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	7.94% 230kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	29% 21g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	34% 13g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	84% 1.1mg	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	103% 413μg	118% 470μg	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	0.88% 0.79mg	5.95% 5.36mg	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	3.7% 0.56mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	352% 3.17mg	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	62.3% 5mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	179% 4.1mg	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	44.2% 310mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	3.76% 139g	0.033% 1.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Common Cowpeas vs Sunflower Seed Butter:

• Boiled Common Cowpeas have 3.8 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3 times more Vitamin B2, 13.6 times more Vitamin B3, 2.8 times more Vitamin B5, 5.5 times more Vitamin B6, 6.8 times more Vitamin C and 81.8 times more Vitamin E than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Sunflower Seed Butter no Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Boiled Common Cowpeas as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Common Cowpeas vs Sunflower Seed Butter:

• Boiled Common Cowpeas have 113 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.7 times more Calcium, 6 times more Copper, 1.6 times more Iron, 5.9 times more Magnesium, 4.4 times more Manganese, 4.3 times more Phosphorus, 2.1 times more Potassium, 41.8 times more Selenium and 3.8 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 7 ounces:

• Boiled Common Cowpeas have 1.7 times more Omega 3 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 5.3 times more Energy, 104.2 times more Fat, 33.9 times more Saturated Fat, 68.1 times more Omega 6, 3.2 times more Sugars and 2.2 times more Protein than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Sunflower Seed Butter no Salt have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Boiled Common Cowpeas as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.