Comparing Nutrients in 7 ounces Sunflower Seeds VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Sunflower Seeds	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	40% 1159kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	31% 40.3g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	8.84% 6.4g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	26% 9.92g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	9.92% 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	113% 450μg	63% 252μg	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	3.1% 2.78mg	4.85% 4.37mg	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	465% 69.8mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	15.5% 155mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	29.3% 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	130% 10.4mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	49.4% 1.14mg	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	187% 1310mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Boiled Young Cowpeas :

• Dried Sunflower Seed Kernels have 14.7 times more Vitamin B1, 2.4 times more Vitamin B2, 5.9 times more Vitamin B3, 7.3 times more Vitamin B5, 20.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 159.9 times more Vitamin E than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 13.3 times more Vitamin A, 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Boiled Young Cowpeas :

• Dried Sunflower Seed Kernels have 13.5 times more Copper, 4.7 times more Iron, 6.3 times more Magnesium, 3.4 times more Manganese, 12.9 times more Phosphorus, 1.5 times more Potassium, 21.2 times more Selenium and 4.9 times more Zinc than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 1.6 times more Calcium and 16 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 6 times more Energy, 135.4 times more Fat, 46.4 times more Saturated Fat, 247.8 times more Omega 6, 1.7 times more Fiber and 6.6 times more Protein than Boiled and Drained Young Cowpeas .
• Both Dried Sunflower Seed Kernels and Boiled and Drained Young Cowpeas have similar amounts of Omega 3, Carbohydrate and Sugars per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Young Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.