Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Cowpeas	Recommended Dietary Allowance
Energy	40.5% 1175kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	21% 27g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	71% 40g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	6.87% 0.089mg	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	116% 464μg	25.3% 101μg	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	2.43% 2.2mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Cowpeas	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	25.8% 0.23mg	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	106% 8.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	24.4% 0.56mg	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	323% 2260mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	38.8% 581mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Canned Cowpeas:

• Oil Roasted Sunflower Seed Kernels have 4.2 times more Vitamin B1, 3.8 times more Vitamin B2, 11.7 times more Vitamin B3, 36.5 times more Vitamin B5, 17.6 times more Vitamin B6 and 4.6 times more Vitamin B9 than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 2.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Canned Cowpeas:

• Oil Roasted Sunflower Seed Kernels have 4.4 times more Calcium, 15.4 times more Copper, 4.4 times more Iron, 4.5 times more Magnesium, 7.3 times more Manganese, 16.3 times more Phosphorus, 2.8 times more Potassium, 34 times more Selenium and 7.4 times more Zinc than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 97.7 times more Sodium and 51.7 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 7.7 times more Energy, 93.3 times more Fat, 49.1 times more Saturated Fat, 228.1 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Fiber and 4.2 times more Protein than Canned Common Cowpeas.
• Both Oil Roasted Sunflower Seed Kernels and Canned Common Cowpeas have similar amounts of Omega 3 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.